CROSSFIT BRACKNELL – CrossFit
Snatch Grip Push Press (Behind the Neck) (Pre-workout:
Every :30 for 5:00:
3 behind the neck snatch grip push presses)
Metcon (Weight)
EMOM 10:
1 power snatch
1 hang squat snatch
1 overhead squat
– Build in load across the 10:00.
INTENDED STIMULUS
Heavy complex.
Loads lifted will be relative to each athlete, but will likely depend on squat snatch/overhead squat capacity.
Athletes can build in load across the 10:00.
COMPETE PROGRAMME
1) 230917
2) Accessory I
3) Stamina I
Metcon (No Measure)
ACCESSORY – I
3 sets for load:
10 snatch grip bent over rows
10 Sots presses
– Rest 1:00 between movements.
NOTES
In Accessory – I, rest about 1:00 between movements and increase load each round.
You may be able to lift more weight in one lift movement vs. the other.
Metcon (Calories)
STAMINA I
AMRAP 30:
Max calorie row
– Starting at 0:00 and every 3:00 perform 10 burpees.
NOTES
Stimulus & Goals
Aerobic capacity and mental resiliency workout.
15-20 calories each minute for men. 10-15 calories each minute for ladies.
Finish the burpees in :45 or less.
Transition quickly on and off the rower. Don’t spend time strapping and unstrapping your feet in the rower.
Strategy
This is a long workout and it will not be “won” in the first 10:00. You have to be prepared mentally to be invested. Go into it knowing it is going to be hard and get comfortable with that thought.
Consider counting your strokes during each 3:00 interval. This may help pass the time and help keep you on pace with your target calories.
Move through the burpees, but don’t crush yourself. Stay smooth and transition seamlessly between the burpees and the rower. This will help you maximize your time on the rower.