CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
For time:
60 pull-ups
20 KB Turkish get-ups (16/24 kg)
– Switch arms as needed.
INTENDED STIMULUS
Sub 10:00 workout.
Athletes need to be able to complete 60 pull-ups in 5:00 or less to go RX’d.
KB load should allow athletes to complete 4+ reps in 1:00.
Metcon (No Measure)
Post-workout:
400-m single-KB farmers carry
– Use workout KB.
COMPETE PROGRAMME
1) 230826
2) Run GHD
3) Double-Under Snatch
Metcon (5 Rounds for reps)
RUN GHD
5 sets:
Every 3:00 for reps:
400-m run
Max GHD Sit-ups
– Rest 1:00 between rounds.
Stimulus & Goals
Push for one more rep.
Finish each run in 2:00 or less.
15-20+ GHD sit-ups in each set.
Strategy
Push the pace on the run to give yourself the maximum amount of time on the GHD. Try to push for one more rep every round.
On the GHD, focus on an aggressive straightening of your legs throughout every rep with bent legs on the way down and straight legs on the way up to touch the foot pad.
Metcon (Time)
DOUBLE-UNDER SNATCH
For time:
150 double-unders
50 alternating DB snatches (35/50 lb)
150 double-unders
Stimulus & Goals
5:00-8:00.
Fast and furious grippy workout.
Challenge yourself to go unbroken on all movements.
Strategy
Relax on the first set of double-unders. Stay loose with your grip to make it a little easier to hang on to the DB.
On the DB snatch, think about jumping the DB overhead and using your legs as much as you can. Muscle snatching will tax your grip more.
It will be a challenge to go unbroken on the second set of double-unders, but start with one and see how far you get before you trip.