CROSSFIT BRACKNELL – CrossFit
Metcon (No Measure)
EMOM 16:
Even minutes: 3 rope climbs
Odd minutes: 12 DB reverse lunges (15/22.5 kg)
– Use 2 DBs for the lunges, held as desired.
INTENDED STIMULUS
EMOM with built-in rest that allows for athletes to recover enough to stay consistent with movements all 8 rounds.
There should be :15+ rest each round so scale accordingly.
Use today as a chance at rope climb skill building.
Head down and push hard on the lunges.
COMPETE PROGRAMME
1) Main Lift
2) 230607
3) Run Carry
Metcon (Weight)
MAIN LIFT
5 sets for load:
2 hang snatch high pulls
1 hang power snatch
– Rest 3:00 between sets.
For today’s Main Lift, slowly lower the bar to the mid-thigh with the shoulders in front of the bar. Hold for :02, then snatch the bar overhead.
Begin your first working set around 50% of your best snatch.
Metcon (No Measure)
230607
EMOM 16:
Even minutes: 3 rope climbs
Odd minutes: 12 DB reverse lunges (35/50 lb)
– Use 2 DBs for the lunges, held as desired.
Stimulus & Goals
EMOM with built-in rest that allows athletes to recover enough to stay consistent with movements for all 8 rounds.
There should be :15+ rest each round so scale accordingly.
Use today as a chance at rope climb skill building.
Head down and push hard on the lunges.
Strategy
Don’t rush the rope climbs. Make sure your hands and feet are working together and neither is getting ahead of the other.
Hold the DBs at the shoulders to reduce grip fatigue.
Metcon (Time)
RUN CARRY
4 rounds for time:
400-m run
100-m farmers carry (35/50 lb)
– Use 2 DBs for the farmers carry.
Stimulus & Goals
15:00-20:00.
Complete run in 2:00 or less.
Only 1 break per 100-m farmers carry.
Strategy
Your overall time in this workout comes down to the farmers carry. Consider trying to power walk or “jog” with the DBs for as much of the 100m as possible. If you can go unbroken through some or all of the carries, you will have a significantly faster time.
On the run, challenge yourself to maintain a consistent pace on every round. Keep an eye on the clock or even try to chase down another athlete.