CROSSFIT BRACKNELL – CrossFit
Skill: Double-Unders (Pre-workout:
1 set for max reps:
Max unbroken double-unders
or
2:00 max double-unders)
Metcon (Weight)
7 sets for load:
6 alternating front-rack reverse lunges
– 3 on each leg.
COMPETE PROGRAMME
Jump Push-Up
Run Kettlebell Swing
Accessory I
Metcon (Time)
JUMP PUSH-UP
5 rounds for time:
75 double-unders
20 hand-release push-ups
STIMULUS & GOALS
11:00-15:00.
Double-unders in 1:30 or less.
Push-ups in 1:30 or less.
STRATEGY
Stay loose with the jump rope, remembering to relax and breathe.
Avoid pushing to failure on the push-ups.
When you rest on the push-ups, either lay flat on your stomach with your arms out to the sides or sit up on your knees to allow your shoulders and arms to truly relax and recover.
Metcon (5 Rounds for reps)
RUN KETTLEBELL SWING
On a 20:00 clock:
5 sets for reps:
0:00-2:00:
200-meter run
Max Russian kettlebell swings (35/53 lb)
2:00-4:00:
Rest
STIMULUS & GOALS
Push for one more rep in each interval.
Runs in 1:00 or less.
20 kettlebell swings or more per set; try not to put down the kettlebell until the rest time.
STRATEGY
Find a pace on the run that gives you the most amount of time for the kettlebell swings but doesn’t keep you from quickly transitioning when you return from the run. You should have about a minute to perform kettlebell swings.
Remember that you get an entire 2:00 to rest after the kettlebell swings.
This workout aims to build your capacity to keep pushing when you are tired, so keep going for one more rep.
Metcon (No Measure)
ACCESSORY – I
Accumulate:
3:00 L-sit hold
NOTES
In Accessory – I, perform the L-sit using a pair of parallettes, hanging from a pull-up bar, or getting creative in finding a way to get yourself off the ground. Use the same technique throughout the entire 3:00 of work. Hold the L-sit for at least :10 and no longer than :40. You can rest as needed, but pick up where you left off until you accumulate 3:00 of work.