CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Barbara Ann (5 Rounds for time)
5 Rounds, Each for Time:
20 Handstand Push-Ups
30 Deadlifts (135/95 lb)
40 Sit-Ups
50 Double-Unders
Rest 3 minutes between Each Round.
To learn more about Barbara Ann click here
INTENDED STIMULUS
All rounds in 5:00 or less.
Handstand push-ups in 2:00 or less.
Maintain consistent paces in all rounds.
Large sets of deadlifts, sit-ups, and double-unders.
New benchmark workout that resembles Barbara, but with higher skill movements.
COMPETE PROGRAMME
1) Today’s Metcon
2) Get Up Pull Up
3) Accessory I
Metcon (AMRAP – Rounds and Reps)
GET-UP PULL-UP
AMRAP 10:
1-2-3-4.. etc.
DB Turkish get-ups (35/50 lb)
Strict chest-to-bar pull-ups
Stimulus & Goals
5 rounds or more.
Slower-paced workout to promote recovery, but still gives athletes the potential to move with intensity if they’re feeling good.
Take the body through different ranges of motion.
Consistent movement by switching arms on the TGU as needed and breaking up the C2B in singles if necessary.
Strategy
Hold on to 2s or 3s for the strict C2B as long as possible, then switch to singles.
Alternate arms every round for the TGU or switch arms halfway through every set.
Aim to minimize transitions to and from each movement. There may be a lot of resting in the middle of every set for both movements, so get started right away to save time.
Metcon (Time)
ACCESSORY – I
For time:
400-m sled drag (25/45 lb)
In Accessory – I, attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters. The weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but if you can go unbroken, go for it!