CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
For time with a partner:
1,000m run
– Split the runs. One person works at a time.
Right into…
50 Curtis-P Complex (25/34 kg)*
* Both partners perform 4 burpees at the TOP of each minute.
Finish with…
800/1,000m row
– Split the row. One person works at a time.
– One person works to accumulate the Curtis-P Complex at a time, switching every minute. The partner on the barbell can start accumulating Curtis-P Complexes as soon as they have finished doing burpees.
INTENDED STIMULUS
20:00-25:00 total time.
Keep the run to 5:00 or less and row to 4:00 or less. This will allow 10:00-12:00 to accumulate Curtis-P Complexes.
Expect athletes to slow down as the workout progresses. Challenge them to complete at least 4 Curtis-P complexes per minute throughout the workout.
COMPETE PROGRAMME
1) Metcon
2) Muscle Up Skill
3) GHD Conditioning
Metcon (No Measure)
MUSCLE-UP SKILL
EMOM 7:
:40 max unbroken muscle-ups
– Rest 6:00.
EMOM 7:
:30 max unbroken ring dips
Choose two movements that are accessible for you, but also different in terms of skill. For example, if you can’t do ring muscle-ups try bar muscle-ups. Or if you cannot perform any muscle-ups then try chest-to-bar pull-ups and pull-ups. If you struggle with ring dips then look to perform a foot-assisted ring dip or a hand-release push-up.
Metcon (No Measure)
GHD CONDITIONING
3 rounds for reps:
1:00 GHD sit-ups
1:00 standing bike calories
1:00 double-unders heavy rope
2:00 rest
Maintain consistent set sizes and pace across the entire workout. Avoid deviating by more than 10% in reps across each round for a specific movement.
Substitute a row or ski in place of the bike.
If you don’t have a heavy jump rope, use a regular rope.