CROSSFIT BRACKNELL – CrossFit
Metcon (No Measure)
SKILL WORK
Pre-workout:
Accumulate:
40 alternating handstand shoulder taps
– Stomach facing the wall.
Metcon (Time)
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
One person works at a time while the other rests.
COMPETE PROGRAMME
1) Class
2) Staimina I
3) Deadlift Handstand
Metcon (No Measure)
STAMINA I
On a 25:00 clock:
:45 C2 Bike (slow-to-moderate)
:15 C2 Bike (fast)
NOTES
Stimulus & Goals
25:00 of continuous movement.
Learn to recover from hard efforts with sustainable, slower paces.
Strategy
Use the first 10:00 to warm up by going slower than necessary for both paces.
After 10:00, pick up the intensity for both the slower and faster paces until the 20:00 mark.
In the final 5:00, dial back to a very slow pace for :45 and sprint for :15 to finish the workout.
Metcon (No Measure)
DEADLIFT HANDSTAND
AMRAP 10:
1-2-3-4-5… etc.
Deadlift (125/185 lb)
Deficit handstand push-ups (2/4 in)
NOTES
Stimulus & Goals
7+ rounds for most.
You should be able to do 5+ reps of whatever version of the handstand push-up chosen.
Great opportunity to get after a more challenging gymnastics movement.
Maintain unbroken deadlifts for as many sets as possible.
Strategy
There is lot of time to work, so look to hang on to the barbell for as many unbroken sets as possible. You want to try and give yourself as much time on the handstand push-ups as possible because they are going to get tough.
Do not push yourself to failure on the handstand push-ups even if it means performing fast singles or doubles.
Rest on the handstand push-ups, not the deadlifts.