CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
3 rounds for time with a partner:
100-m synchro walking lunge
200 double-unders
400-m med-ball carry (6/9 kg)
– Break up the double-unders between partners and switch who carries the ball as needed.
INTENDED STIMULUS
23:00-30:00.
3:00-4:00 for lunging/round.
2:00-3:00 for the double-unders/round.
2:00-3:00 for the carry round.
Synchronized walking lunges require slow, deliberate movement.
COMPETE PROGRAMME
1) 230618
2) Main Lift
3) Conditioning
Back Squat (MAIN LIFT
For load:
3 sets:
Every 3:00
1 back squat
3 sets:
Every 2:00
2 back squats
3 sets:
Every 1:00
3 back squats)
Stimulus & Goals
Lift as heavy as possible for 1, 2, and 3 reps respectively.
Start with a heavy load and decrease the load as the reps increase.
Plan to use roughly 85%+ of your best single for the first three sets. 80%+ for the middle three sets. 70%+ for the last three sets
Lift at minutes 0, 3, and 6 for the singles, minutes 9, 11, and 13 for the doubles, and minutes 15, 16, and 17 for the triples.
Strategy
Option 1: try to hold the heaviest possible load for each rep scheme. This will likely be the hardest for the 3s.
Option 2: make small jumps in load across each set, then reduce load as the reps increase. Aim to finish the final set of the 2s at the lightest/first set for the 1s. Similarly, finish the final set of 3s at the lightest/first set of the 2s.
Metcon (Calories)
CONDITIONING
EMOM 5:
:30 max calorie row
EMOM 5:
:40 max calorie row
EMOM 5:
:45 max calorie row
EMOM 5:
:50 max calorie row
Stimulus & Goals
Interval rowing workout.
Score is total calories rowed across the 20:00.
250/200+ total calories. Advanced athletes should push over 300 calories.
Strategy
Keep stroke rate higher than normal. Your stroke rate in this workout is really going to help you accumulate the most amount of calories in each interval. Try to manage a rate that is higher than what you would normally perform in a workout. This will elevate your heart rate but remember you do get a quick break before starting up again.
Each 5:00 EMOM is going to increase in difficulty because you are going to get less rest. Remember to breathe and sit up tall on your rower.