CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
3 rounds for time:
30 push-ups
20 kipping pull-ups
10 deadlifts (61/84 kg)
Metcon (No Measure)
Post-workout:
4 sets:
10 V-ups
10 supine toe touches
10 lying leg raises
– Rest :30-1:00.
COMPETE PROGRAMME
Stamina I
Class
Strength II
Metcon (Time)
STAMINA I
4 sets for time:
800-m run
or
1,600/2,000-m C2 Bike
– Rest 3:00 between efforts
NOTES
Stimulus & Goals
Finish the 800-m runs sub 4:30.
Strategy
Push the pace and to try to sustain that pace for several sets.
Use the first set to feel out your pace and make adjustments from there.
Metcon (No Measure)
STRENGTH II
4 sets:
50-ft farmers carry
20 weighted hip extensions
– Rest 1:00-2:00 between sets.
NOTES
Go as heavy as possible on the farmers carry. If you really want a challenge, use two loaded barbells.
Use a single DB or bumper plate to add load to the back extensions. This weight should allow you to perform at least 10 reps unbroken.