CROSSFIT BRACKNELL – CrossFit
Masters Online Semi-Final Test 22.1 (Time)
For time:
500-m row
30 bench presses (47/70 kg)
1,000-m row
20 bench presses
2,000-m row
10 bench presses
– 30:00 time cap.
INTENDED STIMULUS
22:00 or less for most athletes.
Bench press loading that allows for 10+ reps in 1:00.
No longer than :30 of rest between bench press sets.
Row paces that are 2:30/500 m or faster.
Metcon (No Measure)
Post-workout:
3 sets:
15 V-ups
:15 hollow hold
20 alternating plank shoulder taps
COMPETE PROGRAMME
1) Todays Class
2) Strength III
3) Burpees Snatch Elbows
Weighted Pull-ups (Strength III
7 Sets
3 Weighted Pull Ups
– Rest 1-2:00)
NOTES
Increase loading across as many sets as possible, however, it is ok to perform the same weight for multiple sets.
Use a DB, a wall-ball, a vest, or a weight belt to add weight to the pull-ups.
If you are not able to perform a pull-up under your own power, look to find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
Metcon (AMRAP – Rounds and Reps)
BURPEE SNATCH ELBOWS
AMRAP 16:
2-4-6-8…
Burpees
DB alternating DB snatches (35/50 lb)
Knees-to-elbows
NOTES
Stimulus & Goals
Complete the round of 16.
Advanced athletes should finish the set of 20.
Complete the alternating DB snatch in unbroken sets.
Knees-to-elbows in 5+ reps at a time.
Push the pace on the burpees, but not so fast that rest is needed before picking up the dumbbell.
Strategy
Go fast on the burpees. This is the simplest movement in the workout and where a lot of time can be made up or lost.
Slow down on the DB snatches, and perform methodical reps at first. Then, once your body gets into a good rhythm, pick up the pace on the snatches.
Stay aggressive on the knees-to-elbows in the first 5 rounds. Once you hit 12 reps or more, start to break up into smaller sets, even if you don’t have to.