CROSSFIT BRACKNELL – CrossFit
Clean and Jerk (For load:
5 reps x 4 sets at 50-60%
4 reps x 3 sets at 60-70%)
Welcome to week one of eight, of our Olympic Lifting Cycle.
Use a One Rep Max from the last 3 months only. If you haven’t performed a heavy single in the last 3 months then calculate it from reps you have performed – a coach can help you calculate that. DO NOT USE a 1 Rep Max from more than 3 months ago that hasn’t been tested or verified with correlated higher rep lifts.
Rest as needed between sets.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
Burpee Box Jump-Overs (20/24in)
STIMULUS & GOALS
50+ reps. Advanced athletes push for 100 reps.
Mental and physical challenge; put your head down and keep moving.
STRATEGY
Play around with jumping your feet to your hands vs. stepping your feet up. The step-up technique may keep you moving as opposed to taking longer breaks.
Remember that you can always get yourself down to the ground. If you need to rest, consider resting on the ground when the movement is halfway there. Knowing you are almost done makes it easier to get back up and go.
OPEN GYM
Metcon (Time)
PULL-UP SQUAT
For time:
45 chest-to-bar pull-ups
30 front squats (125/185 lb)
STIMULUS & GOALS
10:00 or less.
Work on the chest-to-bar pull-ups for no more than 5:00.
Perform at least 5 reps every time you pick up the bar.
STRATEGY
Decide whether you want to strategize the reps in a way that minimizes your rest time during breaks OR go for broke and see what happens.
If strategizing, perform sets that require no more than :15.
In going for broke, perform the biggest sets possible until you reach failure. Try to finish the reps before significant failure occurs.