CROSSFIT BRACKNELL – CrossFit
Clean and Jerk (7 sets for load:
2 clean and jerks
– Lift once every 3:00.)
INTENDED STIMULUS
Heavy day relative to each athlete’s capacity.
Build to a tough 2 reps.
All reps should be touch-and-go; no resting the bar on the floor between reps.
Lift once every 3:00.
COMPETE PROGRAMME
1) 230715
2) 230710 with a Twist
3) GHD Hip Extension
Metcon (Time)
230710 WITH A TWIST
3 rounds for time:
15 KB thrusters (26/35 lb)
22/30-calorie air bike
– Use two KBs.
Stimulus & Goals
7:00-10:00.
Fast couplet with quick transitions.
Thrusters in unbroken sets every round.
Calories finish in 2:15 or less every round.
Strategy
Move at 80% on the thrusters in the first two rounds.
Start every bike with a strong :20, then settle into a sustainable pace.
Speed up your cycle speed on the final set of thrusters.
Sprint the final bike as long as possible and hang on!
Metcon (No Measure)
GHD HIP EXTENSIONS
4 sets:
10 weighted hip extensions (14/20 lb)
10 hip extensions (fast)
– Rest as needed between sets.
Stimulus & Goals
20 unbroken hip extensions. Drop the weight and continue into another 10 reps.
Use a medicine ball to add load to the hip extensions.
Strategy
Rest as needed between sets to maintain speed across 20 reps.
Squeeze the glutes HARD at the top of each rep.