CROSSFIT BRACKNELL – CrossFit

CROSSFIT CLASS PROGRAMME

23.3 ~The final Open workout, let’s have some fun!

COMPETE PROGRAMME

1) 23.3

2) Accessory I

3) Accessory II

Metcon (No Measure)

ACCESSORY – I

10 sets:

20-m sled sprint (empty sled)

– Rest 1:00 after each sprint.
In Accessory – I, the goal is to work on our fast twitch muscle fibers and our explosiveness. This should be a sprint, not a slow go. Get the sled off the start line as quickly as possible and accelerate through the finish line.

Each effort should be an all-out attempt. Expect each sprint to take between :10-:20. If the sprint takes longer than :20, reduce the distance.

Metcon (No Measure)

5 sets for separate loads:

5 Sots presses

10 wide-grip bent-over rows
Accessory – l: Increase load across as many sets as possible for each lift.

Sots press