CROSSFIT BRACKNELL – CrossFit
Shoulder Press (5 sets:
3 shoulder presses
– Build to a heavy set of 3 and maintain for all 5 sets.
)
INTENDED STIMULUS
Build upper-body strength and increase range of motion overhead.
Build to a heavy set of 3 and maintain for all 5 sets.
Fight to keep the elbows in front of the bar on every rep.
Move the bar in the straightest bar path possible.
Perform a new set every 3:00. This will allow for about 2:30 of rest between sets.
Metcon (No Measure)
Post-workout:
2 sets:
20 banded side-steps (moving right)
20 banded good mornings
20 banded side-steps (moving left)
10 single-leg glute bridges/leg
OPEN GYM
1) 2007 Games Event 1
2) Shoulder Press
3) Accessory I
2007 Games Event 1 (Time)
For time:
1000 meter row
then, 5 rounds:
25 pull-ups
7 push jerks (43/61 kg)
Stimulus & Goals
Hopper workout from the 2007 CrossFit Games.
12:00-17:00.
Row in 3:30-6:00.
Pull-ups in 3-5 sets, reducing total volume if needed. Moderately loaded push jerks should always be unbroken.
Heavy on the grip and pulling strength/stamina.
Strategy
Go slow on the row. The race won’t be won here, but it can certainly be lost!
Feel like you’re “power walking through the workout” as if you could flip a switch and go faster at any given movement. It’ll feel slow in the first 3 rounds, but it’ll keep you moving in the final 2 rounds.
If you come out too hot, rest MORE than you think you should. When you want to attempt another set, rest another :10 before trying again. Continue this strategy until you feel like the pull-ups or jerks start to get easier.
Watch the clock between sets. Aim for consistent rest breaks regardless of whether they’re :05 long or :10 long.
Metcon (No Measure)
ACCESSORY – I
4 sets:
12 GHD glute hamstring raises
15 weighted sit-ups
20 banded side steps (moving right)
20 banded side steps (moving left)
In Accessory – I, see the video below for the GHD glute hamstring raises.
Use a DB or medicine ball for weighted sit-ups. Feel free to increase the load with each set.
On the banded side steps, keep your feet far enough apart to keep tension on the band the entire time. Double-looping the band may help.
GHD glute hamstring raises