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.