CROSSFIT BRACKNELL – CrossFit
Strict Chest 2 Bar (Pre-workout:
Every 2:00 for 5 sets:
1-5 strict chest-to-bar pull-ups
– On the 5th set, perform as many unbroken reps as possible.)
Use bands/weight as appropriate.
Metcon (Time)
3 rounds for time:
15 burpees-to-target (6 in)
50 double-unders
15 burpees-to-target
50 crossovers
– Athletes may only use one jump rope.
INTENDED STIMULUS
12:00-18:00.
Burpees in :45-1:30, double-unders in :30-1:15, crossovers in :30-1:15
Bodyweight workout as a break from the two high-intensity pieces before and after it and an opportunity to work skills under fatigue.
COMPETE PROGRAMME
1) 230818
2) Stamina I
3) 2016 Regionals Event 7
Metcon (Calories)
STAMINA I
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.
Strategy
Keep stroke rate higher than normal. Your stroke rate in this workout is really going to help you accumulate the most calories in each interval. Try to manage a rate that is higher than what you would normally perform in a workout to elevate your heart rate; you get a quick break before starting up again.
Each 5:00 EMOM increases in difficulty because you are going to get less rest. Remember to breathe and sit up tall on your rower.
2016 Regionals Event 7 (Time)
For time:
21 thrusters (29/43 kg)
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb
Stimulus & Goals
Finish in less than 10:00. Advanced athletes may go sub 5:00.
Complete the thrusters in 1-3 sets and 1:30 or less (Rounds of 21 and 15).
Perform the first set of rope climbs in under 1:30.
Strategy
Don’t hold back on the thrusters. Go unbroken, if you can. Hang on and go for broke.
Take your time on the rope climbs. If you have any doubts about making it to the top of the rope, don’t go for it. Missing or failing a rope climb in the workout can really hurt your time.
As the rope climbs get more challenging, keep your hands closer together.