CROSSFIT BRACKNELL – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 DB snatches (15/22.5 kg)
10 burpee box jump-overs (51/61 cm)
INTENDED STIMULUS
6-10 rounds.
DB snatches unbroken.
Burpee box jump-overs in 1:30 or less.
Movement redundancy via hip and trunk flexion and extension.
High potential for intense low-back fatigue.
Metcon (No Measure)
Post-workout:
1 set:
400-m single-arm DB overhead carry
– Use workout DB.
– Switch hands as needed.
COMPETE PROGRAMME
1) 230628
2) Conditioning
3) Main Lift
Metcon (No Measure)
CONDITIONING
Every 2:00 for 10 sets:
200/250-m SkiErg
– Rest with the remaining time in the 2:00 interval.
Stimulus & Goals
Sprint each interval.
:50-1:10 per 200/250-m.
Rest with the remaining time in the 2:00 interval.
Strategy
Focus on your stroke rate in each interval. Try to keep this rate above 30 for as much of the interval as possible. This will help keep your pace down and get through the interval faster.
Back Squat (MAIN LIFT
10 sets:
Every 1:30:
3 back squats)
Find a weight above 60% that you can move quickly for all 10 sets. There should be no pause at the top or bottom of each set. Move through the 3 reps as quickly as possible.
Rest with your remaining time in the 1:30.
Base the percentage off of your 1-rep-max.