CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
For time:
2,000-meter row
50 alternating single-leg squats
30 hang cleans (61/102 kg)
REGIONALS 12.2
STIMULUS & GOALS
15:00-20:00.
Complete at least 5 hang power cleans per minute.
Spend no more than 3:00 on the single-leg squats.
Complete the row in 9:00 or less.
STRATEGY
Manage your rowing pace so that you finish the effort and get started right away on the single-leg squats.
Remember to breathe on the single-leg squats.
Don’t push to failure on your first set of hang cleans. Instead, consider fewer reps with quick breaks in between sets
COMPETE PROGRAMME
Class
Strength I
Accessory I
Deadlift (STRENGTH I
7 sets:
2 deadlifts
– Perform a new set every 2:00.)
NOTES
Increase the loading across as many sets as possible.
Rest with the remaining time in the interval.
Each set should feel relatively heavy. Begin your first set around 70% of your best deadlift.
Metcon (No Measure)
ACCESSORY – I
4 sets for load:
10 close grip bench presses
10 supinated bent over rows
10 strict handstand push-ups
NOTES
For Accessory – I, use a barbell for the close grip bench and bent-over rows. Increase loading across as many sets as possible. If strict handstand push-ups are too easy, consider adding a deficit to increase the difficulty.