CROSSFIT BRACKNELL – CrossFit
Metcon (Distance)
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.
INTENDED STIMULUS
Retest from June 5, 2023.
Calories will depend on the chosen machine relative to the athlete.
This test day should still be an all-out effort. No sandbagging.
Record score to compare to the previous test.
COMPETE PROGRAMME
1) 230630
2) Sit-Up Climb
3) Accessory I
Metcon (Time)
SIT-UP CLIMB
For time:
30-25-20-15-10:
GHD sit-ups
1-2-3-4-5:
Rope climbs (15 ft)
Stimulus & Goals
8:00-13:00.
High-skill gymnastics workout. Expect your midline and hip flexors to fatigue significantly, making the rope climbs more challenging.
Strategy
Try to perform each set of GHD sit-ups unbroken, but not blazing fast. Don’t get too out of breath before getting on the rope.
A lot of time can be made up on the rope climbs, especially if you are confident in the foot hook. On each rope climb, jump as high as you can up the rope and establish a solid foothold. Minimize the amount of time you have to bring your knees to your elbows. Remember, your mid-section is going to feel non-existent.
On the larger sets of rope climbs, don’t start to climb unless you know you can get to the top. Failing a rope climb can add a minute or more to your time.
Metcon (No Measure)
ACCESSORY – I
4 sets for load:
1:00 KB front-rack hold
15 sumo stance good mornings
In Accessory – I, use the heaviest pair of KBs possible, while still being able to perform the entire 1:00 hold unbroken. This should be challenging, but manageable.
On the sumo stance good mornings, use an empty barbell on the first set. Then you may add weight as long as the reps stay unbroken and snappy.