CROSSFIT BRACKNELL – CrossFit
Metcon (No Measure)
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of handstand push-ups.
INTENDED STIMULUS
Complete a new set once every 4:00.
Start around 70% of athletes’ 1-rep-max push press and build to a heavy set.
10+ handstand push-ups for the first 3 rounds.
Begin the handstand push-ups within :30 of finishing each set of push presses.
Intentional movement redundancy to build strength.
COMPETE PROGRAMME
1) 230822
2) Stamina I
3) Accessory I
Metcon (Time)
STAMINA I
5 rounds for time:
24/30-cal bike
– Rest 2:00 between rounds.
Stimulus & Goals
Keep rounds to 2:30 or less. Advanced athletes should push for sub-2:00 rounds.
Use any available bike.
Perform each round as fast as possible.
Strategy
Push as hard as possible on each round to really find out what this workout is all about. Do not “game” any of the rounds.
If you use an Echo or Assault Bike, incorporate your arms as much as possible. On the C2 Bike, try and push through the “heavy” feeling in your legs.
Metcon (No Measure)
ACCESSORY – I
EMOM 10:
Even: :40 front-rack KB hold (35/53 lb)
Odd: :40 hollow hold
In Accessory – I, use a pair of KBs for the front-rack hold. Use a weight that will allow you to complete the hold without putting the KBs down. For the hollow hold, find a position that will allow you to stay up for :40.