CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (No Measure)
Pre-workout:
4 sets with a partner:
200-m run
– One partner runs while the other rests.
– Each partner runs 4×200-m.
– Work on running technique rather than speed.
Metcon (Time)
3 rounds for time:
20 GHD sit-ups
20 burpee box jump-overs (51/61 cm)
20 wall-ball shots (9/13 kg) (2.7/3 m)
INTENDED STIMULUS
10:00-18:00.
No more than 1:30 on GHD sit-ups or wall-ball shots per round.
2:00 or less on burpee box jump-overs.
Aim for consistency from start to finish.
COMPETE PROGRAMME
1) Today’s Metcon
2) Accessory I
3) Nate
Metcon (Time)
ACCESSORY – I
5 sets:
30 plate hops (45/35-lb plate)
5 weighted box jumps (12/20 in)
– Rest as needed between sets.
In Accessory – I, use a vest, a single DB, or a pair of DBs to weight the box jumps. Start with a lighter load to build confidence as this can be a challenging movement. Increase weight as you are able without approaching failure.
The goal on the plate hops is speed and fast feet. Get on and off the plate as quickly as possible for 30 reps.
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Stimulus & Goals
Classic CrossFit hero workout.
Longer higher-skill stamina-based workout.
Most athletes should be around 7-10 rounds, while more advanced athletes could see15-20 rounds.
Strategy
The determining factors in this workout are the muscle-ups and the handstand push-ups. Athletes that have a 15+ round Nate score, should perform strict muscle-ups and handstand push-ups.
If you are able to complete muscle-ups and handstand push-ups but struggle with volume, try to perform today’s workout as Rx’d. However, only give yourself 2 attempts to complete 2 muscle-ups (succeed or fail). Take no more than :30 to complete 4 handstand push-up reps. This will keep you moving and give you an opportunity to build volume with these movements.
More advanced athletes should come out hot and try to hang on. It is possible to get 20 rounds in this workout, but transitions need to be quick and you need to get ahead of the clock early.