CROSSFIT BRACKNELL – CrossFit
COMPETE PROGRAMME
Metcon (Time)
5 rounds for time:
500-m row
5 squat cleans (65/93 kg)
INTENDED STIMULUS
Sub 20:00.
Moderately heavy couplet that offers a chance to work on lifting heavier loads under fatigue.
Rows in 2:30 or less; cleans in 1:30 with a clean approximately every :20.
BEGINNER
5 rounds for time:
300-m row
5 squat cleans (15/20 kg)
COMPETE PROGRAMME
1) 231008
2) Strength III
3) Strict Pressing
Metcon (No Measure)
STRENGTH III
5 sets:
50-ft front rack walking lunge
NOTES
Start on the lighter side and then increase across as many sets as possible, finding the heaviest weight you can safely perform the 50 feet of front rack walking lunges.
Expect your legs to feel fatigued from the first workout.
Rest 2:00-3:00 between attempts.
Metcon (Time)
STRICT PRESSING
For time:
15-12-9:
Strict handstand push-ups
*Complete 21 sit-ups after each set.
15-12-9:
Strict ring dips
*Complete 21 sit-ups after each set.
15-12-9:
Push-ups
*Complete 21 sit-ups after each set.
NOTES
Stimulus & Goals
12:00-18:00.
If upper-body gymnastics pressing is a strength of yours, this workout will be all about the sit-ups.
If you can’t perform the 15-12-9 rep scheme movements in 1-3 sets, scale the volume or complete 1:00 of max reps during the round of 15, 1:00 of max reps during the round of 12, and :30 of max reps during the round of 9. This will allow you to get in a good amount of work while maintaining the stimulus.
If high-volume sit-ups destroy you, modify the reps to 15.
Strategy
Go unbroken if you can. This workout will come down to how fast you can perform sit-ups. The goal is under 15:00.
If this workout scares you a bit due to the amount of gymnastics pressing involved, break it up early. There’s nothing wrong with breaking up the round of 15 into 3 sets and performing 2 sets for the round of 9.
You could also use the sit-ups as rest. They will give your upper body a break, so if you want to push for bigger sets, use the sit-ups to recover.