CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
FIBONACCI FINAL
For time:
5-8-13:
Deficit handstand push-ups
Double-DB deadlifts (22.5/32.5 kg)
– Touch all 4 heads of the DBs to the floor.
Then…
27.1-m double-KB overhead walking lunge (16/24 kg)
INTENDED STIMULUS
5:00-10:00.
Sets of 3+ on the handstand push-ups.
Deadlifts in 1-2 sets.
Overhead lunges in 2-3 sets.
COMPETE PROGRAMME
1) Fibonacci Final
2) Main Lift
3) Core Conditioning
4) Bike Conditioning
Metcon (Weight)
MAIN LIFT
Every 2:30 building to a heavy set:
2 hang power snatches
2 hang squat snatches
– Start at 65/95 lbs and add load with each set.
Stimulus & Goals
All sets unbroken.
Start at a light load and build heavy.
All jumps should be between 5-15 lbs.
Strategy
Emphasize squeezing the bar hard and jumping quickly on the hang power snatches.
When the weight is lighter, practice receiving the bar higher and riding down into the squat.
Pause in the bottom of the squat snatches for :01 when the load is light to build extra stability for heavier loads.
Metcon (No Measure)
CORE CONDITIONING
AMRAP 8:
15 GHD sit-ups
:30 plank hold (forearms)
Stimulus & Goals
4-6 rounds.
GHD sit-ups in :40 or less.
Unbroken plank holds.
Strategy
Move at a steady pace and focus on movement quality over maximizing volume.
Practice QUICKLY changing directions at the bottom of the GHD sit-up.
Keep the hips level with the shoulders during the plank holds.
Metcon (No Measure)
BIKE CONDITIONING
On a 25:00 clock:
:48 C2 bike (slow-to-moderate)
:12 C2 bike (fast)
Stimulus & Goals
25:00 of continuous movement.
Learn to recover from hard efforts with sustainable, slower paces.
Strategy
Use the first 10:00 to warm up by going slower than necessary for both paces.
After 10:00, pick up the intensity for both the slower and faster paces until the 20:00 mark.
In the final 5:00, dial back to a very slow pace for :48 and sprint for :12 to finish the workout.