CROSSFIT BRACKNELL – CrossFit
Metcon (AMRAP – Reps)
6 x 2:00 rounds:
15.2-m handstand walk
Max ring dips in the remaining time
– Rest 1:00 between rounds.
– Score is total dips.
INTENDED STIMULUS
Handstand walks in less than 1:00.
10+ ring dips/round.
High degree of muscular fatigue from two upper-body pressing movements.
Opportunity to work stamina and skill simultaneously.
Metcon (No Measure)
Post-workout:
5 sets:
15 banded deadlifts
20 banded pull-aparts
– A banded deadlift is where feet are on a band and an athlete holds the other end for deadlifts; no barbell or load aside from the band.
COMPETE PROGRAMME
1) 230611
2) Midline
3) Single Leg Practice
Metcon (No Measure)
230611
6 x 2:00 rounds:
50-ft handstand walk
Max ring dips in the remaining time
– Rest 1:00 between rounds.
– Score is total dips.
Stimulus & Goals
Handstand walks in less than 1:00.
10+ ring dips/round.
High degree of muscular fatigue from two upper-body pressing movements.
Opportunity to work stamina and skill simultaneously.
Strategy
Focus on getting through the handstand walk first and then tackle the ring dips.
Expect the ring dips to get more and more challenging as the workout goes on. Manage your repetitions and minimize/eliminate the number of failed reps.
Use your kip to your advantage. Focus on driving your knees up toward your chest then pressing to lockout.
Metcon (No Measure)
MIDLINE
For completion:
1:00 plank hold (high plank)
25 strict toes-to-rings
1:00 plank hold (low plank)
50 GHD sit-ups
1:00 plank hold (high plank)
25 strict toes-to-rings
1:00 plank hold (low plank)
Stimulus & Goals
No for time but should take around, 10:00-15:00.
No more than 2 sets on plank holds.
Strategy
Strict toes-to-rings | While performing this movement, focus on leaning back and pressing the rings to your toes.
GHD sit-ups | Focus on squeezing your thighs and driving your heels into the platform on the way up. Knees should be bent as you go down and aggressively extend your knees as you come up.
Metcon (No Measure)
SINGLE-LEG SKILL PRACTICE
EMOM 12:
Min. 1 | :45 alternating single-leg squats
Min. 2 | 1:00 SkiErg
Stimulus & Goals
Score = total single-leg squats.
Consistent pacing and reps.
Strategy
Pick a ski pace that is just faster than a recovery pace. You don’t want to ski so fast that you are causing significant fatigue for the single-leg squats. Maintain a consistent pace on the squats. We would rather see you score 10 reps across all rounds compared to scoring 20 reps in round one and then dropping off.
Your midline will be significantly fatigued from workout two. Consider your overall fatigue level when picking a pace for the first few rounds.