CROSSFIT BRACKNELL – CrossFit
Deadlift (Pre-workout:
EMOM 8:
1 deadlift
– Build to a heavy single.)
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
2 wall walks
2 deadlifts (93/143 kg)
INTENDED STIMULUS
8+ rounds.
Deadlifts may be singles.
:10 or less of rest between reps.
Full-body couplet with complimentary movement functions.
High skill and heavy load.
OPEN GYM
Metcon (Calories)
EMOM 5:
:30 max calorie row
EMOM 5:
:40 max calorie row
EMOM 5:
:45 max calorie row
EMOM 5:
:50 max calorie row
Stimulus & Goals
Interval rowing workout.
Score is the total calories rowed across the 20:00.
250/200+ total calories. Advanced athletes should push over 300 calories.
Metcon (Time)
For time:
400-m sled drag (25/45 lb)
In Accessory – I, attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters. The weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but if you can go unbroken, go for it!