CROSSFIT BRACKNELL – CrossFit
Thruster (For load:
5-5-5-3-3-3-1-1-1:
Thruster
– Lift every 3:00.)
INTENDED STIMULUS
Build to a heavy set of 5, 3, and 1 respectively.
Lift once every 3:00.
Aim to start around 65-70% of each athlete’s 1-rep-max thruster.
COMPETE PROGRAMME
1) 230702
2) Row Handstand Walk
3) Row Carry
Metcon (No Measure)
ROW HANDSTAND WALK
AMRAP 15:
15 DB rows, left arm (35/50 lb)
15 DB rows, right arm
50-ft handstand walk
Stimulus & Goals
This is meant to build strength and skill, not to be a blazing-hot metcon. Shoot for quality of movement over quantity of rounds.
The handstand walk offers a great opportunity to work on a high skill. Some athletes can try to move fast and go for big unbroken sets. Other athletes may try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!
Metcon (No Measure)
ROW CARRY
For time:
1:00 max calorie row
150-m farmers carry (35/50 lb)
– Complete as many rounds as needed to accumulate 120/150 calories.
Stimulus & Goals
Complete this workout in 14:00-18:00.
Try and complete 14/20 calories each minute.
Fast walk/jog during the farmers carry.
Finish the farmers carry in 2 sets or less.
Strategy
During the 1:00 of rowing, perform close to 14/20 calories. Find a pace that is tough but allows you to get off the rower and start the carry right away. It’s OK to take a few seconds to gather yourself prior to picking up the DBs, but you shouldn’t be gasping for air after round 1.
Consider breaking up the carries early. This workout will fatigue your grip quickly. You’re better off breaking the carries into 2 sets from the beginning, rather than needing 3 to 4 sets by the end.
Move as fast as possible on the carries — the quicker you get this done, the better.