CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
For time:
30 deadlifts (70/102 kg)
40 wall-ball shots (6/9 kg) (2.7/3 m)
50 KB swings (16/24 kg)
INTENDED STIMULUS
6:00-10:00.
Moderately light loading.
Some advanced athletes will be able to complete this workout with minimal to no rest, while most will need to break each movement up into 3-5 sets.
Metcon (No Measure)
Post-workout:
For completion:
200-m KB suitcase carry, left
200-m KB suitcase carry, right
– Rest as needed, but not more than 2 times per 200 m.
COMPETE PROGRAMME
1) Today’s Metcon
2) Stanina I
3) Strength I
Metcon (No Measure)
STAMINA I
For time:
800/1,000-m bike
Rest 1:00
1,600/2,000-m bike
Rest 2:00
2,400/3,000-m bike
Rest 3:00
3,200/4,000-m bike
Stimulus & Goals
20:00-26:00 of work (not including rest).
400 m < 2:30.
800 m < 5:00.
1,200 m < 8:00.
1,600 m < 10:00.
Strategy
Perform each bike at a sustainable pace (around 80-90% effort), rather than an all-out effort. This strategy will allow you to feel relatively recovered prior to starting each interval.
If you feel like you can push faster, wait until the 2,400/3,000-m or 3,200/4,000-m intervals to turn on the afterburners.
Try to perform this workout with friends or a training partner for more push to move faster. If you don’t have someone to complete the workout with, wear a watch and have goals for each interval prior to starting.
Metcon (No Measure)
STRENGTH I
4 sets for load:
100-m DB farmers carry
1:00 sandbag bear hug hold
NOTES
Stimulus & Goals
Relatively heavy grunt work.
Strategy
Rest :10-:20 between movements and then as needed between sets.
Build in load to a heavy set across all movements that leaves you feeling worked, but good about your movement quality.