CROSSFIT BRACKNELL – CrossFit
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
INTENDED STIMULUS
Sub 8:00.
Repeat from August 4, 2023. Encourage athletes to track their progress in the CrossFit app.
Classic CrossFit benchmark Grace.
Advanced athletes should push to finish sub 5:00.
Loading should allow athletes to perform at least 7 reps unbroken.
Power Clean & Push Jerk (Post-workout:
On a 10:00 clock:
Build to a heavy power clean and push jerk)
COMPETE PROGRAMME
1) Grace
2) Strength I
3) GHD RUN
Clean (STRENGTH I
EMOM 14:
1 clean)
NOTES
Increase loading across as many sets as possible.
Aim to get close to 90%. This should not be a PR attempt. The goal is to find something heavy for the day.
Attempts may be power cleans or squat cleans.
Metcon (AMRAP – Rounds and Reps)
GHD RUN
AMRAP 25:
30 GHD sit-ups
800-m run
NOTES
Stimulus & Goals
3-5 rounds.
Finish each run 5:00 or less.
Complete GHDs in 3 sets or less and finish 30 reps in 1:30 or less.
Be cognizant of your recent GHD training volume and reduce range of motion and/or reps per round as needed.
Strategy
On each set of GHD sit-ups, push to go unbroken. The goal is to get back out onto the run as quickly as possible.
Recover on the run and then pick up the pace where possible. For example, use the first 200-m after the GHD sit-ups to recover and then begin to push the pace on the next 600-m.
Running substitutions:
1) 1,600/2,000-m C2 bike
2) 2,000/2,500-m air bike
3) 800/1,000-m row or ski