CROSSFIT BRACKNELL – CrossFit
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
INTENDED STIMULUS
Classic CrossFit benchmark, Grace.
Sub 8:00.
Repeat from November 21, 2022.
Advanced athletes should push to finish sub 5:00.
Loading should allow athletes to perform at least 7 reps unbroken.
COMPETE PROGRAMME
1) Grace
2) Strength II
3) Sit-Up Bike
Clean and Jerk (STRENGTH II
EMOM 14:
1 clean and jerk)
Increase loading across as many sets as possible.
Aim to get close to 90%. This should not be a PR attempt. The goal is to find something heavy for the day.
Metcon (2 Rounds for time)
SIT-UP BIKE
3 rounds for time:
25 sit-ups
18/25-cal Echo bike
– Rest 2:00
3 rounds for time:
25 GHD sit-ups
18/25-cal Echo bike
Stimulus & Goals
Complete each couplet between 8:00-12:00.
Go unbroken on both the sit-ups and GHD sit-ups.
Finish the bike in 2:00 or less.
Strategy
Move at a pace on the bike that allows you to go unbroken on the sit-ups. Pushing the pace on the bike does us no good if we are not moving through the sit-ups.
On the first couplet, remember to use your arms on the sit-ups. This will help with momentum and increase the speed of your sit-ups. In the second couplet, remember to drive your heels to the platform and squeeze your thighs as you come up out of the bottom of the GHD sit-up.