CROSSFIT BRACKNELL – CrossFit
Metcon (No Measure)
Pre-workout:
4 sets:
10 med-ball cleans
Metcon (3 Rounds for reps)
For reps:
AMRAP 2:
Knees-to-elbows
– Rest 1:00
AMRAP 4:
5 knees-to-elbows
7 wall-ball shots (6/9 kg) (2.7/3 m)
– Rest 2:00
AMRAP 6:
5 knees-to-elbows
7 wall-ball shots (6/9 kg) (2.7/3 m)
9 box jump-overs (51/61 cm)
INTENDED STIMULUS
30+ reps in the first AMRAP.
36+ reps in the second AMRAP.
84+ reps in the third AMRAP.
Loading and lower reps should allow for maintaining unbroken sets.
COMPETE PROGRAMME
1) Strength I
2) 230823
3) Accessory I
Metcon (Weight)
STRENGTH I
5 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
Perform 5 heavy sets of the complex, building in load.
The entire complex should be unbroken.
Rest 3:00 between sets.
Metcon (No Measure)
ACCESSORY – I
4 sets:
50-m farmers carry
20 weighted hip extensions (14/20 lb)
– Rest 1:00-2:00 between sets.
In Accessory – I, go as heavy as possible on the farmers carry. If you really want a challenge, perform the farmers carry with two loaded barbells. Use a weight vest to add load to the hip extensions. The weight should allow you to perform at least 10 hip extensions unbroken.