CROSSFIT BRACKNELL – CrossFit
Metcon (No Measure)
Pre-workout:
EMOM 8:
:20 crossover practice
Metcon (AMRAP – Reps)
EMOM 12:
Min. 1 | 6 strict pull-ups + 12 push-ups + 18 air squats
Min. 2 | Max-rep double-unders
– Score is total reps.
INTENDED STIMULUS
Modified Cindy done in under 1:00 with :45 worth of double-under attempts.
As long as athletes can hit full range of motion during the odd minutes, they can work for :45-1:00 to accumulate as many double-under reps – or attempts – as possible.
Scores will vary based on how athletes approach this workout.
COMPETE PROGRAMME
1) 230906
2) Stamina I
3) Accessory I
Metcon (Calories)
STAMINA I
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
NOTES
For stamina – I, use a C2 Bike, Assault Bike, or Echo Bike.
Additional monostructural volume to help increase cardiorespiratory endurance and longer workout stamina
Metcon (No Measure)
CHAD 1000X – WEEK 1
Part 1:
5 sets for time:
100-m DB farmers carry (20/35 lb)
– Rest 2:00 between sets.
– Use two DBs.
Part 2:
4 rounds for reps:
:20 walking lunges
:10 rest
Rest 2:00
4 rounds for reps:
:20 box step-ups (20 in)
:10 rest
Use loads and heights consistent with your week 10 variation.
NOTES
This is week one in our preparation for the hero workout Chad that will take place on November 11, 2023.
Learn more, donate to the cause, and register for the event here.
This extra work is meant to help you prepare for this workout.
Use option such as weight and height of the box that represents how you plan to attack the game day workout on 11/11/2023.