CROSSFIT BRACKNELL – CrossFit
Overhead Squat (Pre-workout:
On a 10:00 clock:
Build to a heavy set of 5 overhead squats
– Take the barbell from the floor.)
Metcon (AMRAP – Reps)
Against a 6:00 running clock:
Run 800 m
Max rep overhead squats (34/52 kg)
NOTES
Stimulus & Goals
This workout is a 6:00 sprint, originally published in 2010 as NorCal Sectional Workout A.
The run should take roughly 3:00-4:00.
All athletes should perform at least 20 overhead squats. Advanced athletes should push for 50+ reps.
Strategy
There is no holding back in this workout.
Hit the run as fast as possible and bank as much time as possible for the overhead squat.
Once you return from the run, take a few deep breaths and then get right to the barbell. Your goal should be to pick up the barbell within :20-:30 of returning.
Make your first set on the barbell the largest.
COMPETE PROGRAMME
1) Strength
2) Class
3) Ski Burpee
Squat Snatch (5 x 3 reps)
Complete unbroken reps.
Increase loading across as many sets as possible.
Aim to begin your first set around 60-70% of your best squat snatch.
Ski Burpee (5 Rounds for reps)
5 x 2:00
250m Ski
Max Burpees
– Rest 2:00
NOTES
Stimulus & Goals
Push for one more rep in each interval.
Keep ski to 1:00 or less.
15-25 burpees per set.
Strategy
Find a pace on the ski that gives you the most amount of time for the burpees but doesn’t keep you from jumping right into the burpees. You should have about a minute to perform burpees.
Take the burpees one rep at a time. Just keep getting yourself down to the floor. Remember that you get an entire two minutes to rest after the burpees.
This workout aims to build your capacity to keep pushing for one more rep when you are tired.