CROSSFIT BRACKNELL – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
12 DB box step-ups (12.5/15 kg) (20 in)
12 DB deadlifts
30.5-m DB farmers carry
INTENDED STIMULUS
4-5+ rounds.
Quick light sprint of a workout after yesterday’s squat cleans.
Loading should allow for unbroken reps and a quick pace on the farmers carry.
Metcon (No Measure)
Post-workout:
Accumulate:
50 DB push-up + renegade rows
– One rep = 1 push-up + 1 renegade row.
OPEN GYM
Taylor (Time)
4 Rounds for time of:
400m Run
5 Burpee Muscle-ups
To learn more about Taylor click here
Stimulus & Goals
14:00-20:00.
Keep vested run under 3:00. Unvested run should be 2:00 or less.
Spend no more than 2:00 completing the burpee muscle-ups.
Wear a vest if only you are still able to perform the workout as Rx’d.
Strategy
Keep moving on the run. Especially while wearing a vest. It’s easy to let the vest “weigh” you down. Run tall and remember to breathe.
On the burpee muscle ups, rest after the burpee. Take a second to shake out your arms and grab some chalk if you need it. Make each rep count. Failing a repetition can be devastating.
Metcon (No Measure)
Every 3:00 for 5 sets:
For speed:
10 DB bench presses
20 push-ups
In Accessory – I, the goal is to move through 30 reps as fast as possible. Use a weight on the DB bench with which you can go unbroken and fast. Drive the DBs to the sky and focus on a solid lockout on each rep. The push-ups will get hard, but the goal is to finish them in as few sets as possible. Both of these movements will help strengthen and stabilize your shoulder-to-overhead.