CrossFit Open 2014, Bracketing

Bracketing is a training technique that will help you improve your time on WODs done “for time.”  Consider Fran: there are 21 thrusters Rx done as fast as possible, then 21 pullups done as fast as possible, then 15-15-9-9.  One traditional way to train for Fran is to do Fran a lot.  Bracketing takes a different approach.

There are two aspects to doing 21 thrusters Rx for time.  One is being able to do an Rx thruster, the second is being able to do it fast.  (If you are currently scaling Fran, this approach can be adapted to your scaled Fran weight) Bracketing addresses both sides of this equation.  Bracketing involves changing the number of reps (doing sets of 30 and sets of 10), changing the weight (doing heavier weights, doing lighter weights), and changing the speed at which they are performed.

To see whether bracketing works for you and Fran, consider the following 6 week plan.

Day One: do Fran your way, at your current Fran weight, record your time.

Week One: work these three WODs into your practice

#1, find 1RM thruster, find 1RM heaviest weighted pullup (start at 1/2 what you think your 1RM is, then you have ten attempts to find your 1RM in 15 minutes for thruster, then ten attempts to find your 1RM in 15 minutes for pullup)

#2, find max reps in a minute of 1/2 weight thruster, find max reps in a minute of jumping pullups (try each three times, with three minutes rest in between each test)

#3, find max reps thrusters at your Fran RX, find max reps pullups (kipping or butterfly)

(try each test twice, with three minutes rest between attempts)

 

Week 2

#1 heavy day, 10 sets of 3 thrusters at 80% of your 1RM, 10 sets of 3 pullups at 80% of your 1RM, rest 60-90 seconds between each set.  Yes these are heavy.  They are supposed to be heavy.  This is bracketing the weight on the upper side.

#2 speed day, repeat five times, AMRAP in 1 minute of 1/2 weight thrusters, AMRAP in 1 minute of jumping pullups, 1 minute rest.  Yes these are fast.  They are supposed to be fast.  This is bracketing the speed on the fast side.

#3 max rep day, repeat once, RX thrusters to failure, RX pullups to failure.  Yes this sucks.  It’s supposed to suck.  This is bracketing your max reps on the max side.

 

Week 3

#1 heavy day, 8 sets of 3 thrusters at 85% of your 1RM, 8 sets of 3 pullups at 85% of your 1RM.  Rest 90-120 seconds between each set.

#2 speed day, repeat five times, AMRAP in 1:15 of 1/2 weight thrusters, AMRAP in 1:15 of jumping pullups, 1 minute rest

#3 max rep day, repeat twice, RX thrusters to failure, rest 3 minutes, RX pullups to failure, rest 3 minutes

 

Week 4

#1 heavy day, 5 sets of 3 thrusters at 90% of your 1RM, rest 2:30, 5 sets of 3 pullups at 90% of your 1RM, rest 2:30

#2 speed day, repeat twice, AMRAP in 2:00 of 1/2 weight thrusters, 1 minute rest, AMRAP in 2:00 of jumping pullups, 1 minute rest

#3 max rep day, repeat three times, RX thrusters to failure, rest three minutes, RX pullups to failure, rest three minutes

 

Week 5

#1 heavy day, 5 sets of 1 thruster at 100% of your 1RM, rest 60 seconds between each set, 5 sets of 1 pullup at 100% of your 1RM, rest 60 seconds between each set

#2 speed day, AMRAP in 3:00 of 1/2 weight thrusters, 1 minute rest, AMRAP in 3:00 of jumping pullups

#3 max rep day, repeat three times, RX thrusters to failure, rest three minutes, RX pullups to failure, rest three times

 

Week 6

#1 experiment day, time yourself doing this experiment:

21 thrusters RX unbroken (if you cannot complete, go to failure before resting)

21 pullups RX unbroken (if you cannot complete, go to failure before resting)

 

#2 experiment day

21 thrusters RX done 11-10

21 pullups RX done 11-10

 

#3 experiment day

21 thrusters RX done 8-7-6

21 pullups RX done 8-7-6

 

Identify which of the three approaches was completed in the shortest amount of time for each of the exercises

 

Test Day

Do Fran using the approach for 21 that was fastest for you, break up the 15 using the same ratios

If your Fran time is better, then bracketing works for you and can be applied to other workouts.  If your Fran time is the same or worse, then bracketing works for you and ought not to be applied to other workouts.

 

WARNING

Bracketing and Exercising Are Inherently Dangerous Activities Where You May Be Seriously Injured Or Die.  You should not depend on any information in this post for your personal safety.  Your personal safety depends solely on your own good judgment, your own good choices, the quality and care of your equipment, and your abilities.  There are no warranties, express or implied, that this approach is beneficial, or safe, or that the information in it is reliable.  Your use of this post indicates your assumption of the risks inherent in exercising hard and is an acknowledgement of your sole responsibility for your own safety.  The user of this approach assumes all risks and responsibilities associated with the practice described herein and absolves the publisher and author of blame for any accident, injury, or harm that may occur through use of this information.  Those unfamiliar with the techniques and equipment required to perform any of the exercises described herein are advised to not perform these activities or to seek professional instruction.  If you do these workouts in this way you are likely to throw up, may be injured, and may die.  You expressly assume all the risks associated with using this information.