CROSSFIT BRACKNELL – CrossFit
Class Programme
BENCHMARK DAY
Daniel (Time)
For Time
50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
INTENDED STIMULUS
Today’s workout is a Hero workout written in honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.
15:00-20:00.
Pull-ups in 5 sets or less (10+ at a time).
Thrusters in 1-2 sets and less than 1:15.
COMPETE PROGRAMME
1) Daniel
2) Strength III
3) Jump Walk Clean
Thruster (STRENGTH III
For load:
5-5-3-3-1-1:
Thruster)
NOTES
Begin the first set of 5 around 60% of your best thruster and increase your loading across each set.
Take the barbell from a rack if it is available. If not, your first rep may be a squat clean from the floor.
You goal should be to find a heavy single following the hero workout in the first session.
Metcon (No Measure)
JUMP WALK CLEAN
EMOM 12:
Min. 1 | 64 double-unders
Min. 2 | 4 wall walks
Min. 3 | 16 alternating DB hang power cleans (35/50 lb)
NOTES
Move through each minute as quickly as possible and then take advantage of the remaining time for rest.
Adjust the reps or the weight of the DBs to ensure you finish each movement within the minute.