CROSSFIT BRACKNELL – CrossFit
Metcon (No Measure)
Pre-workout:
EMOM 8:
:10-:20 handstand hold
Metcon (AMRAP – Reps)
AMRAP 7:
Max bar muscle-ups
– Perform 6 burpee box jumps (51/61 cm) at the start of each minute including the start of the workout.
INTENDED STIMULUS
At least one bar muscle-up each minute.
Start with larger sets and reduce reps each minute to avoid failure.
Advanced athletes aim for 30 + bar muscle-ups. Discourage beginners from accumulating excessive volume based on their fitness level.
Finish the burpee box jumps in :35 or less.
COMPETE PROGRAMME
1) Strength II
2) 230908
3) Squat Climb
Deadlift (STRENGTH II
For load:
5 sets:
10 deadlifts
– Rest 2:00-3:00 between sets.)
NOTES
Focus more on technically sound, fast sets. Consider the question: How fast can you move 225 pounds with good technique? Go heavy, but also shoot to move the weight quickly, versus just grind through 10 reps.
Aim for percentages to be between 50-60% of your best 1-rep.
Each set is meant to be unbroken. Feel free to rest with the bar at the top of the deadlift, but you should not have to let go of it at any point.
Rest about 2:00-3:00 between sets.
Metcon (Weight)
SQUAT CLIMB
For load:
12 hang squat cleans
1 legless rope climb
10 hang squat cleans
1 legless rope climb
8 hang squat cleans
1 legless rope climb
6 hang squat cleans
1 legless rope climb
4 hang squat cleans
– Increase loading across each set of squat cleans.
NOTES
Stimulus & Goals
As long as you finish in the 10:00-15:00 range, focus more on load than time.
Record the loads used for each set.
Increase the loading across clean sets.
1:00-2:00 to finish each set of cleans.
Strategy
Although sets do not have to be unbroken, find a load for each set that you can perform at least a third/half the reps before resting.
When you start the rope climb, jump as high as you can to begin the first pull to reduce the amount of pulling you have to do to complete the rope climb, which will also save your arms for the cleans.