CROSSFIT BRACKNELL – CrossFit
CrossFit Games 2021 Event 10 (Time)
For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.
INTENDED STIMULUS
23:00-30:00.
This was an individual event 10 from the 2021 CrossFit Games. The fastest time was 21:10.
Athletes can break up the toes-to-bar and the runs as they see fit.
COMPETE PROGRAMME
1) CrossFit Games 2021 Event 10
2) Main Lift
3) Accessory I
Metcon (Time)
CFG 2021 EVENT 10
For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.
Stimulus & Goals
23:00-30:00.
This was an individual event 10 from the 2021 CrossFit Games. The fastest time was 21:10.
Break up the toes-to-bar and run as you see fit.
Strategy
Get ready for a hip flexor crusher that will test your stamina in this gymnastics movement, especially under fatigue from the longer runs.
Partner up and break up the toes-to-bar and runs as you see fit, ideally smaller quick sets to stay fresh and move fast. Consider sets of 5-10 on the toes-to-bar and 200-400 meters on the runs.
Back Squat (MAIN LIFT
5 sets:
5 back squats
– Rest as needed between sets.)
In today’s main lift expect the legs to feel a bit wobbly after workout 1. Give yourself a chance to rest and recover before squatting.
Build up to a heavy set of 5 reps. This should not be a new PR. Find something heavy and call it a day. This workout is all about getting the reps and volume in for the week.
Rest no more than 4:00 between sets.
Metcon (No Measure)
ACCESSORY – I
EMOM 15:
Min. 1 | :40 DB Romanian deadlifts (35/50 lb)
Min. 2 | :40 hollow hold
Min. 3 | :40 banded side steps
In Accessory – I, finish off your core and posterior chain. Each minute is :40 of work followed by :20 of rest. During the :40 of work, move with purpose and control. Focus on exactly which muscles you’re recruiting and complete the best range of motion possible. The DB weight for today should be light to moderate.