CROSSFIT BRACKNELL – CrossFit
Overhead Squat (Pre-workout:
On a 6:00 clock:
Build to a heavy set of 5 overhead squats)
CrossFit Games 2009 Event 5 (Time)
3 rounds for time:
30 wall-ball shots (6/9 kg)(2.7/3 m)
30 low hang squat snatches (20/34 kg)
– Each snatch begins from below the knee.
INTENDED STIMULUS
2009 CrossFit Games event 5. The fastest time was 11:18.
Squatting redundancy.
When deciding on load, athletes should prioritize their ability to perform large sets of reps. At least 10 reps every time they pick up the ball and/or bar.
COMPETE PROGRAMME
1) Main Lift
2) CFG 2009 Event 5
3) Rope Climb
Snatch Balance (MAIN LIFT
Every 2:00 for 10 sets:
1 snatch balance)
In today’s main lift, build to a heavy 1-rep snatch balance prior to performing the low hang squat snatch in workout 2.
The goal is to lift something heavy prior to using the lighter weight in workout 2. Increase the loading across as many sets as possible.
Rest with the remaining time within the 2:00 interval.
If you do this with the class, perform the overhead squats instead of the snatch balances.
Metcon (Time)
ROPE CLIMB
For time:
30 rope climbs (15 ft)
Stimulus & Goals
Finish under 12:00.
Use technique to manage fatigue.
Maximize the length of each pull to minimize work.
Challenge both physiological and psychological boundaries.