CROSSFIT BRACKNELL – CrossFit
Metcon (Calories)
12 rounds for calories:
:30 bike
:30 rest
INTENDED STIMULUS
8-10+ calories.
Built-in rest means hit the :30 of work hard every single time.
A chance for athletes to test where their redline is.
COMPETE PROGRAMME
1) 230609
2) 230608
3) Main Lift
Metcon (Calories)
230609
12 rounds for calories:
:30 bike
:30 rest
Stimulus & Goals
8-10+ calories per round.
Built-in rest means hitting the :30 of work hard every single time.
A chance for athletes to test where their redline is.
Strategy
Expect some falloff in the final rounds, but try to keep pushing all the way through.
Opportunity to test capacity and get an idea of where your redline is.
Chance to practice making the most of recovery time, using the :30 of rest to slow your heart rate and control your breathing.
Metcon (Time)
230608
6 rounds for time:
9 hang squat cleans (105/155 lb)
6 bar muscle-ups
Stimulus & Goals
Fast triplet! 8:00-12:00.
This should be a sprint, though the bar muscle-up might begin to slow you down.
No more than 2 sets on the hang squat cleans.
Strategy
Push to go unbroken through the hang squat cleans for as many rounds as possible.
Don’t fail a muscle-up. If necessary, come off the bar early to keep this from happening.
Clean and Jerk (MAIN LIFT
9 sets for load:
1 clean and jerk
– Rest 1:00 between sets.
– Add load once every 3 sets.)
For today’s Main Lift, build to a heavy clean and jerk.
Begin your first working set between 60-70% of your best clean and leave 10-20 lbs of room to add more weight on your 5th and heaviest set. DO NOT go as heavy as possible.