CROSSFIT BRACKNELL – CrossFit
Metcon (No Measure)
For time and reps:
EMOM 16:
Min. 1 | Max handstand hold
Min. 2 | DB shoulder press (12.5/15 kg)
Min. 3 | Max hang from a pull-up bar
Min. 4 | Strict pull-ups
– Score is total seconds held + total reps completed.
– Perform just one attempt on the holds each minute.
INTENDED STIMULUS
10+ shoulder presses and 10+ pull-ups/round.
:30 or more on the handstand holds and bar hangs.
Direct movement interference between the static holds and overhead movements that they precede.
Lower intensity day with strict movements to help build strength.
COMPETE PROGRAMME
1) Run Pistol
2) 230916
3) Strength III
Metcon (AMRAP – Reps)
RUN PISTOL
5 rounds for reps:
400-m run
1:00 alternating single-leg squats
NOTES
Stimulus & Goals
16:00-20:00.
The single-leg squats are the priority. The run gives you an opportunity to recover for the next round.
Complete at least 10 single-leg squats within the minute to do this RX’d.
Finish the run in 3:00 or less.
Advanced athletes aim for around 30-reps in each set.
Strategy
Those who are not as proficient with single-leg squats can run at a slower speed in an attempt to recover for the next set, using the run as recovery.
Those who are more advanced with the single-leg squat should push the pace on the run.
Metcon (No Measure)
STRENGTH III
Every 3:00 for 5 sets:
15 weighted hip extensions (25/45 lb)
100-ft sandbag carry (100/150 lb)
NOTES
Choose a load on the hip extensions that allows you to perform each set unbroken.
The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.
Substitute the sandbag for a double-KB front rack carry.