CROSSFIT BRACKNELL – CrossFit
Front Squat (For load:
5-5-5-5-10:
Front squats
– Increase loading on each set as you build to a 10-rep max.)
COMPETE PROGRAMME
1) 231013
2) 231012
3) Accessory I
Metcon (No Measure)
ACCESSORY – I
2 sets for reps:
:45 weight sit-ups (14/20 lb)
– Rest :15
:45 sit-ups
– Rest :15
1:00 sandbag bear hug hold (100/150 lb)
– Rest 2:00.
NOTES
In Accessory – I, perform the weighted sit-ups with a medicine ball. Using an AbMat (or any other kind of fulcrum) is recommended, but not required.
Complete as many reps as possible of the weighted sit-ups and then the unweighted sit-ups in :45 each.
Finish each set with a 1:00, unbroken sandbag bear hug. Reduce the load of the bag as needed to comfortably complete both sets unbroken.