CROSSFIT BRACKNELL – CrossFit
Class Programme
Metcon (AMRAP – Reps)
Every 1:30 for 6 rounds:
16 single-leg squats
10 GHD sit-ups
Max burpees
– Rest 1:30 between rounds.
INTENDED STIMULUS
:30 or more to work on burpees.
Sprint through each round knowing that there will be :90 of rest.
Single-leg squats may be performed consecutively or alternating.
COMPETE PROGRAMME
1) 230927
2) Strength II
3) Skill I
Back Rack Lunge (STRENGTH II
5 sets:
10 alternating back rack lunges)
NOTES
Increase loading across as many sets as possible.
Find a heavy set of 10 lunges following the first session’s single-leg squats.
Take the barbell from a rack if available.
Metcon (No Measure)
SKILL I
EMOM 10:
Min. 1 | :20 handstand hold
Min. 2 | :20 L-sit hold
NOTES
Choose options for both movements that allow you to go unbroken at the start of the workout. In the later rounds, you may have to break the interval into two sets.
If you cannot complete the L-sit hold with both legs out, try one leg extended, or your knees tucked.
If you cannot kick up to the wall, try walking up the wall (stomach facing the wall). If using the wall is too challenging, try a pike hold.