CROSSFIT BRACKNELL – CrossFit
Metcon (No Measure)
6 rounds for time:
Run 400 m
– Rest 3:00 between rounds.
INTENDED STIMULUS
Finish most rounds in 1:30-2:00.
Start with a reserved pace and increase intensity as the workout progresses.
Work to develop cardiorespiratory endurance.
Consistent efforts, avoid redlining.
Metcon (No Measure)
Post-workout:
50 GHD hip extensions
COMPETE PROGRAMME
1) 230716
2) Main Lift
3) Ski Handstand Walk
Bench Press (MAIN LIFT
5 heavy sets:
3 bench presses
– Rest 2:00-3:00 between sets.)
Stimulus & Goals
All sets between 80-85% of your 1-rep-max bench press.
Prioritize pressing the weight up QUICKLY over going heavier.
Strategy
Similar to the back squats at the start of the week, start at 80% and focus on speed during the press.
If the weight moves fast and well, add load in small increments (5-10 lb).
Only add load if the weight can be moved quickly and well.
Metcon (No Measure)
SKI HANDSTAND WALK
Every 2:00 x 6 sets:
8/10-calorie SkiErg
25-50-ft handstand walk
Stimulus & Goals
:30 or less on the SkiErg.
Finish the handstand walks by 1:15 or sooner.
Movement redundancy to develop handstand walk coordination and stamina.
Strategy
Start with a steady pace on the ski and only 25 ft on the handstand walk.
Practice reaching the toes towards the ceiling during the handstand walk and feeling in control of each step.
Increase skiing pace and HS walk distance in the 2nd or 3rd round and progress to a workout pace by the 5th and 6th set.