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