CROSSFIT BRACKNELL – CrossFit
Class Programme
Metcon (6 Rounds for distance)
EMOM 12:
Even minutes: 20 KB swings (16/24 kg)
Odd minutes: max distance handstand walk (1 Mat Length) segments
INTENDED STIMULUS
Fast and unbroken KB swings for most rounds.
Score is the total feet of handstand walking distance (1 Mat = 2 Metres).
Scaled Scores can be submitted as number of Shoulder Taps Performed.
Mild movement interference at the shoulders.
COMPETE PROGRAMME
1) Strength I
2) 231004
3) Annie
Metcon (Weight)
STRENGTH I
7 sets:
2 push presses + 1 split jerk
NOTES
Aim to start your first set around 75% of your best push press. Increase loading across as many sets as possible. Expect your load to be limited by your push press capacity.
Take the barbell from a rack or jerk blocks.
Rest 2:00-3:00 between sets.
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
NOTES
Stimulus & Goals
Classic CrossFit benchmark workout.
Sub 10:00.
Advanced athletes finish in less than 6:30.
Retest from September 29, 2022.
No more than 1:00 on the double-unders for the rounds of 50 and 40.
Strategy
Breathe on the double-unders and try to relax.
Push the pace on the sit-ups by using your arms to create momentum going forward and then push yourself back to the ground as you go to lay back.