CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
For time:
21-15-9:
DB man makers (15/22.5 kg)
– Perform a 30.5-m farmers carry after each set.
– Use two DBs.
INTENDED STIMULUS
12:00-15:00.
Grind it out, grip intensive DB day.
Athletes should keep moving, using the farmers carries as a chance to catch their breath before hitting each new round of man makers.
Athletes should complete unbroken farmers carries throughout the workout.
COMPETE PROGRAMME
1) 230813
2) Sit Up Climb
3) Strength III
Metcon (Time)
SIT-UP CLIMB
For time:
30-25-20-15-10:
GHD sit-ups
1-2-3-4-5:
Rope climb (15 ft)
Stimulus & Goals
8:00-13:00.
High-skill gymnastics workout. Expect your midline and hip flexors to fatigue, making the rope climbs more challenging.
Strategy
Try to perform each set of GHD sit-ups unbroken, but not blazing fast. We don’t want to get too out of breath before getting on the rope.
Makeup time on the rope climbs, especially if you are confident in the foot hook. On each rope climb, jump as high as you can up the rope and establish a solid foothold. Minimize the amount of time you have to bring your knees to your elbows. Remember, your mid-section is going to feel non-existent.
On the larger sets of rope climbs, don’t start to climb unless you know you can get to the top. Failing a rope climb can add a minute or more to your time.
Power Snatch (STRENGTH III
EMOM 14:
2 power snatches)
Increase loading across as many sets as possible.
Perform your first set at 60% or higher. A good goal is to finish close to 85% of your best power snatch.