CROSSFIT BRACKNELL – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
12 ring dips
12 sumo deadlift high pulls (34/52 kg)
INTENDED STIMULUS
5-8 rounds.
Ring dips and sumo deadlift high pulls in 1-3 sets each.
Less than 1:00 of work on each movement.
Complementary movements that target the shoulders.
COMPETE PROGRAMME
1) 230912
2) Skill I
3) Accessory I
Metcon (No Measure)
SKILL I
6 sets:
5 toes-to-bars
4 gymnastics kipping pull-ups
3 bar muscle-ups
– Rest as needed between sets.
NOTES
In this skill session, the goal is to perform all 12 reps without coming down from the bar. Rest as much as needed between sets to maintain this stimulus.
If necessary, reduce the reps to 4/3/2 or 3/2/1 depending on your capacity.
Notice the similarities in the kip swing. If you don’t actively press down into the bar in your backswing and/or push away from the top of each rep, expect some difficulty.
Metcon (No Measure)
ACCESSORY – I
Every 3:00 for 5 sets:
10 bench presses
:45 plank hold (on forearms)
NOTES
In Accessory – I, increase the loading across as many sets as possible.
Each set of bench presses should be unbroken.
Perform each set of planks hold unbroken, however, two sets may be necessary.