CROSSFIT BRACKNELL – CrossFit
Deadlift (For load:
Deadlift
5-5-5-5-5+
– Max reps on the last set.)
Welcome to week one of our Strength II cycle where we will deadlift for the next four weeks.
Your goal is to find a heavy set of 5 deadlifts. This may not be a 5-rep-max but find your heavy 5-rep lift for the day.
Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
Metcon (Time)
240101
For time with a partner:
800-m run
then…
10 rounds of:
10 alternating, single-dumbbell hang squat cleans (35/50 lb)
30 double-unders
then…
800-meter run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.
STIMULUS & GOALS
18:00-24:00.
Runs in 5:00 or less.
Each partner completes 5 rounds of the 10-round couplet.
Dumbbell load that allows for quick, unbroken sets.
STRATEGY
Push the slower partner’s pace on the run.
Switch hands as the dumbbell comes off of the shoulder to increase hang squat clean cycling speed.
Place the jump rope down on the ground in a position that you can easily pick it up in the next round.
OPEN GYM
Metcon (No Measure)
ACCESSORY – I
8 sets for total reps:
:20 GHD sit-ups
:10 rest
In Accessory I, perform as many reps as possible of GHD sit-ups in :20; rest :10 and then repeat that for 8 rounds. This will get challenging, so be smart about how fast you start this workout, and the total reps you accumulate.
Athletes that have limited experience on the GHD can shorten the range of motion or scale to weighted or unweighted AbMat sit-ups.