CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
5 rounds for time:
15 chest-to-bar pull-ups
7.6-m handstand walk
INTENDED STIMULUS
8:00-12:00.
Gymnasty workout designed to improve athletes’ skills under fatigue.
This should be a sprint, though the handstand walk might slow things down as athletes fatigue.
COMPETE PROGRAMME
1) 230809
2) Bike Handstand Push Up
3) Stamina I
Metcon (AMRAP – Rounds and Reps)
BIKE HANDSTAND PUSH-UP
AMRAP 10:
7/10-cal Echo bike
10 strict handstand push-ups
Stimulus & Goals
Complete 5+ rounds.
Work on strict handstand push-ups under fatigue.
Try not to get held up on the wall for too long. If you foresee that being an issue, consider scaling the reps.
Strategy
Aim to complete the handstand push-ups in 2-3 sets. However you choose to break this up, it should be sustainable for all 10:00. Perform 5/5, 6/4, or even 3/3/2/2 as potential rep schemes to keep moving. The turnaround time from the bike to the handstand push-ups will be quick.
If you can’t do 10 strict handstand push-ups unbroken when fresh, perform a volume that you can complete in 2 sets for the majority of the 10:00.
Try to finish the bike in under :40 each round.
If you’re a handstand push-up machine, turn it up and perform a set every :90.
Metcon (No Measure)
STAMINA I
Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run
Stimulus & Goals
Finish the 800-m runs in 3:30-4:30.
Finish the 400-m runs to 1:30-2:30.
Rest with any remaining time on the clock.
Strategy
Push the pace on both distances. The goal is to move at a pace you don’t normally hit and to try to sustain them for several sets.
Stay slightly more reserved on the 800-m runs. You’ll have less rest on the 800s than the 400s, so don’t use all your energy there.
Use the first 400 to feel out where you’re at in the workout. If there’s gas in the tank, punch it on the second of 5 x 400-m runs and try to hang on for the rest of the workout.