CROSSFIT BRACKNELL – CrossFit
Nicole (AMRAP – Reps)
AMRAP20
400m
Max Reps Pull Ups
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
INTENDED STIMULUS
Classic CrossFit benchmark. First time showing up in CAP.
5+ reps every round.
Complete each run in 2:30 or less.
Perform 6-7 total rounds.
Weighted Pull-ups (Post-workout:
On a 3:00 clock:
Find a 1-rep-max weighted pull-up.)
COMPETE PROGRAMME
1) Nicole
2) Accessory I
3) 230615
Metcon (No Measure)
ACCESSORY – I
EMOM 8:
Min. 1 | 15-20 GHD sit-ups
Min. 2 | :15-:20 hanging L-sit hold
NOTES
In Accessory – I, you should have about :15-:20 to rest after completing the GHD sit-ups. The hanging L-sit hold should be completed in no more than 2 sets in each interval — choose an option that allows this from the start of the workout. If you cannot complete the hang with both legs out, try one leg extended, or knees tucked.
Metcon (Time)
230615
For time:
50 front squats (95/135 lb)
50 bar-facing burpees
Stimulus & Goals
5:00-8:00.
Squats in 5 sets or less.
10+ burpee/minute pace.
Strategy
Put your head down, hang on, and push the pedal to the floor. There is no time for strategy or thinking in this workout.
Expect the burpees to be VERY slow to begin with and try to speed up as the legs “recover” from the squats. The challenge is to push the burpee pace faster than you want to in the first 10 reps.
Hang on to the barbell for as many reps as possible. Even if that means switching your grip in the middle of a set.