CROSSFIT BRACKNELL – CrossFit
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
INTENDED STIMULUS
Complete 8 intervals of each movement before moving to the next.
Perform a consistent number of reps each round.
Score is the total number of reps completed.
COMPETE PROGRAMME
1) Strength I
2) CFG 2015 Event 5 – Heavy DT
3) Bike GHD
Push Jerk (STRENGTH I
5 sets for load:
3 push jerks
– Rest as needed between sets.)
NOTES
Increase loading across as many sets as possible.
Take the barbell from a rack or jerk blocks.
Rest no more than 4:00 between lifts.
Use this session to help you determine your loading for heavy DT.
CFG 2015 Event 5 – Heavy DT (AMRAP – Rounds and Reps)
AMRAP 12:
12 deadlifts (65/93 kg)
9 hang power cleans
6 push jerks
Stimulus & Goals
First round should not exceed 2:30.
Moderately heavy loading.
Hang power cleans and push jerks completed in 3 sets or less.
Strategy
Break the reps up strategically: perform 11 deadlifts then rest; then perform your 12th deadlift before going right into your first set of hang power cleans. Perform one unbroken set or two sets of 4 hang power cleans, rest, then on the 9th rep, go right into your push jerks and try to go unbroken. If you have to break the push jerks into 3 sets, the weight is too heavy.
Metcon (No Measure)
BIKE GHD
EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | :30 GHD sit-ups
Stimulus & Goals
Constant movement in both exercises for each of the :30 intervals.
7-12+ calories on the bike.
12-18+ GHD sit-ups.
Strategy
Use the first round to feel out your capacity in both movements. Then, try to hold that pace for the entire 16:00.
Challenge yourself not to decrease in reps by 5 or more in either exercise.
Expect the bike to make the GHD sit-ups more difficult. Remember to use your arms and straighten your legs on the way up.