CROSSFIT BRACKNELL – CrossFit
Deadlift (6 sets for load:
3 deadlifts
– Use the same load across all sets.)
INTENDED STIMULUS
Heavy day.
Lift 80%+ of 1-rep max deadlift.
Maintain the same load for all 6 sets.
Perform a new lift every 3:00. Allowing for about 2:30 of rest.
Compare to June 6, 2023.
Metcon (No Measure)
Post workout:
3 sets:
10 banded deadlifts
10 band pull-aparts
COMPETE PROGRAMME
1) Strength I
2) 230914
3) Chad1000x Week 2
Back Squat (STRENGTH I
For load:
Every 2:00 for 8 sets:
2 back squats)
NOTES
Increase loading across as many sets as possible, holding the same weight for a few sets is totally acceptable.
Focus on a controlled descent followed by a rapid drive out of the bottom of each rep.
Shy away from loads that cause you to “grind” out the rep. Instead, focus on your speed out of the bottom. Once you start grinding, the weight is too heavy for this session.
Metcon (No Measure)
CHAD 1000X – WEEK 2
Part 1:
For time:
150 weighted step-ups (20 in)
– Use a 30/45 lb ruck.
Part 2:
4 rounds for reps:
:20 air squats
:10 rest
Rest 2:00
4 rounds for reps:
:20 double-DB deadlift (20/35 lb)
:10 rest
– Use loads and heights consistent with your week 10 variation.
NOTES
This is week two in our preparation for the hero workout CHAD1000X on November 11, 2023.
For more information about this event, click here.
Use weight and height options that represent how you plan to attack the game day workout on 11/11/2023.