CROSSFIT BRACKNELL – CrossFit
Metcon (Calories)
STAMINA I
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
Substitute with Rower or Ski by goin:
Slow, Medium, Fast, Recovery (very slow)
NOTES
Use a C2 Bike, Assault Bike, or Echo Bike.
150 calories or more across the entire effort.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
10 wall-ball shots (6/9 kg) (2.7/3 m)
10 toes-to-bars
10 box jumps (51/61 cm)
– Step down from the box.
COMPETE PROGRAMME
Stamina
Class
Accessory I
Weighted Pull-ups (ACCESSORY – I
3-2-2-1-1-1-1:
Weighted pull-ups)
NOTES
STIMULUS & GOALS
Loaded gymnastics accessory work!
Find heavy sets of 3, 2, and then 1-rep-max weighted pull-ups. Rest 2:00-3:00 between sets.
20:00 total clock.
STRATEGY
Keep the pull-ups slow and controlled. Do your best to pull fast and drive your elbows toward the ground.
Be sure to give yourself enough rest between sets.