CROSSFIT BRACKNELL – CrossFit
5k Run (Time)
Max Effort 5k Run
INTENDED STIMULUS
20:00-30:00.
Longer, monostructural benchmark and a good CrossFit endurance test.
Fast on the first mile, moderate pace in the middle, and finish with whatever’s left in the tank.
Opportunity for more athletes to go Rx and/or go longer than they’re used to and learn about pacing.
Metcon (No Measure)
Post-workout:
1 set:
1:00 plank hold (forearms)
1:00 right-sided plank hold
1:00 left-sided plank hold
COMPETE PROGRAMME
1) 5k Run
2) Skill I
3) Accessory I
Metcon (No Measure)
SKILL I
EMOM 10:
Min. 1 | :45 alternating single-leg squats
Min. 2 | 1:00 SkiErg
Stimulus & Goals
Score = Total single-leg squats.
Consistent pacing and reps.
Strategy
Pick a ski pace that is just faster than recovery pace. You don’t want to ski so fast that you are causing significant fatigue for the single-leg squats. Overall, you want to maintain a consistent pace on the squats. For example, we would rather see you score 10 reps across all rounds compared to scoring 20 reps in Round 1 and then dropping off.
Your midline will be significantly fatigued from the GHD workout. Consider your overall fatigue level when picking a pace for the first few rounds.
Metcon (No Measure)
ACCESSORY – I
5 sets:
100-ft sandbag carry (100/150 lb)
10 heavy Russian KB swings
– Rest 2:00 between sets.
This should feel like a mini-workout where the heart rate elevates, but the loads should be relatively heavy and hard to move quickly.
Use a load for the sandbag carry that gets challenging by the end of the 100 ft, but can remain unbroken.
The heavy KB swings should be done with a load that is heavier than what you typically use in workouts.
Swing the KB to anywhere between just above eye level and shoulder height.