CROSSFIT BRACKNELL – CrossFit
Shoulder To Overhead (5 sets:
3 shoulder-to-overheads
– Build to a heavy set of 3.)
Metcon (Time)
For time:
45 chest-to-bar pull-ups
30 shoulder-to-overheads (56/84 kg)
INTENDED STIMULUS
Complete in 10:00 or less.
Chest-to-bar pull-ups done in under 5:00.
Shoulder-to-overhead load should allow for 7+ reps at a time.
Consider a push press for the shoulder-to-overhead and then move to the jerk if you tire and still need to hang on to the bar.
Build to a heavy set of 3 shoulder-to-overheads before the workout.
OPEN GYM
Compete track only do retcon in class
Metcon (No Measure)
GHD CONDITIONING
4 Rounds for reps:
1:00 GHD hip extensions
1:00 standing bike calories
1:00 heavy rope double-unders
– Rest 2:00 between rounds.
Maintain consistent set sizes and pace across the entire workout. Avoid deviating by more than 10% in reps across each round for a specific movement.
Substitute a row or ski in place of the bike.
Metcon (No Measure)
4 sets for load:
10 close grip bench presses
10 supinated bent-over rows
10 strict handstand push-ups
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.