CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
For time:
21 DB thrusters (15/22.5 kg)
400-m run
18 DB thrusters
400-m run
15 DB thrusters
400-m run
Metcon (No Measure)
Post-workout:
On a 5:00 clock:
Accumulate 3:00 total minutes of hollow holds
– Scale to a variation that allows for :20+ holds at a time.
– Rest as needed.
COMPETE PROGRAMME
1) Fast & Heavy
2) Monday Class
3) Skill I
Metcon (Time)
FAST & HEAVY
For time:
21 DB thrusters (35/50 lb)
400-m run
18 DB thrusters
400-m run
15 DB thrusters
400-m run
– Use two DBs.
NOTES
Stimulus & Goals
“Fast and Heavy” is the first workout programmed on mainsite on 010210.
Thrusters in 1-3 sets with the round of 21 done in 2:30 or less.
The first run is complete in under 2:30 for 5:00 max time on the first round.
Strategy
Push the pace from the start of this workout.
Do your best to hang on to the DBs and go unbroken, even if it means you fail a thruster.
If you go unbroken with the DBs, you have to get uncomfortable on the run.
Metcon (No Measure)
SKILL I
AMRAP 20:
5 deficit handstand push-ups
:20 L-sit hold
NOTES
Use a challenging option for the handstand push-ups that allows you to complete at least 5 rounds.
The L-sit hold should be completed in three sets or less.