CROSSFIT BRACKNELL – CrossFit
CrossFit Regional 2014 Event 6 (No Measure)
For time with a partner:
50-calorie row
50 box jump-overs (51/61 cm)
50 deadlifts (56/84 kg)
50 wall-ball shots (6/9 kg) (3 m)
50 ring dips
50 wall-ball shots
50 deadlifts
50 box jump-overs
50-calorie row
Time cap: 21:00
INTENDED STIMULUS
2014 CrossFit Regional event individual workout; for most athletes, this was a get-as-far-as-you-can 21:00 AMRAP.
In order to finish, pairs should complete each row in 3:00 or less, leaving just over 2:00 to complete each movement within the chipper.
Divide movement as desired; someone should always be moving.
COMPETE PROGRAMME
1) CrossFit Regional 2014 Event 6 (Not As A Partner Workout)
2) Skill I
3) Accessory I
CrossFit Regional 2014 Event 6 (AMRAP – Reps)
CROSSFIT REGIONAL 2014 EVENT 6
For time:
50-calorie row
50 box jump-overs (20/24 in)
50 deadlifts (125/185 lb)
50 wall-ball shots (14/20 lb) (10 ft)
50 ring dips
50 wall-ball shots
50 deadlifts
50 box jump-overs
50-calorie row
Time cap: 21:00
Stimulus & Goals
2014 CrossFit Regional event individual workout; for most athletes, this was a get-as-far-as-you-can 21:00 AMRAP.
Aim to complete each row in 3:00 or less, leaving just over 2:00 to complete each movement within the chipper.
Strategy
Push the pace in the first half of the workout to bank time for the second half.
Keep moving on the box jump-overs. Complete at least sets of 10 on the deadlifts and wall-ball shots. Just keep moving on the ring dips. The bigger the sets, the better your chance of finishing the workout.
Metcon (No Measure)
SKILL I
5 sets:
On a 2:00 clock:
200-m run
Max distance DB farmers carry (50/70 lb)
– Rest 2:00 between sets.
– Use two DBs.
In Skill I, complete the 200-m run as quickly as possible to give yourself enough time to accumulate a significant distance on the double-DB farmers carry. Aim to have at least 1:00 to farmers carry. Hang on to the DBs for as long as possible with the time you have. If you find yourself dropping them more than twice, the weight is too heavy.
Metcon (No Measure)
ACCESSORY – I
4 sets:
10 single-leg GHD hip extensions/leg
10 weighted box step-ups/leg (20 in)
In Accessory – I, Use a pair of DBs or KBs to add load to the box step-ups. Increase load across as many sets as possible.
On the single-leg GHD hip extensions, move the foot platform back to make the movement easier. The more your hips are on the large pad, the easier the movement will be.
Rest as needed between sets.