Julkaistu:
NEXT PERIOD FOCUS
METABOLIC CONDITIONING
We return to the bottom of the theoretical hierarchy of athletic development. This is the same focus we used last time, and it will help us progress to the end of this year, where we focus on the sport of fitness.
Week 1+: Benchmark Helen, high rep rowing and double-unders, high skill intervals
Week 2+: 25-minute interval and a high-rep AMRAP 16
Week 3+: Benchmark Kelly and three shorter sprint workouts
Week 4+: Three workouts longer than 20 minutes and benchmark Annie
Nearly all CrossFit programming is metabolic. But compared to normal, this period delivers a handful of longer and higher rep workouts.
Good luck and see you on the leaderboard!
Ma
a) ”Helen”
3 rounds for time:
400-m run
21 KB swings (16/24 kg)
12 pull-ups
5-10 strict handstand push-ups
- Beginners: piked push-ups.
- Intermediates: reduced volume and/or reduce ROM up to 4 in, but no more.
- Advanced: as prescribed.
Ti
a) 7 rounds for time:
10 burpees-to-target (6 in)
20 sit-ups
b) 3 sets:
25 GHD hip extensions/ barbell good mornings
– Rest as needed between sets.
Ke
a) 7 sets for load:
3 clean and jerks
b) On a 3:00 clock:
1:00 air squats
1:00 empty bar thrusters
1:00 empty bar overhead squats
– No rest between movements.
To
Lepo
Pe
a) EMOM 7:
1-2 rope climbs
b) 5 rounds:
:30 L-sit hold
:30 plank hold
:30 chin-over-bar hold
:30 plank hold
La
a) On a 10:00 clock:
3 back squats + 1 behind the neck push jerk
– Build to a heavy complex from the floor.
b) 3 rounds for time:
24 back squats (43/61 kg)
18 push presses
Su
Lepo