CROSSFIT BRACKNELL – CrossFit
Class Programme
Metcon (Time)
For time:
40 box jump-overs (51/61 cm)
20 handstand push-ups
30 box jump-overs
15 handstand push-ups
20 box jump-overs
10 handstand push-ups
10 box jump-overs
5 handstand push-ups
– Step down from the box.
INTENDED STIMULUS
The round of 40 box jump-overs and 20 handstand push-ups should be complete by 3:00.
COMPETE PROGRAMME
1) Stamina I
2) 230928
3) Chad-1000x – Week 4
Metcon (Calories)
STAMINA I
EMOM 16:
:30 calorie bike
:30 rest
NOTES
Your score is total calories across the 16 intervals.
Push the pace for :30 and take a complete rest for :30.
Aim for at least 5/7 calories in each interval.
The session should significantly warm you up for the second session.
Metcon (No Measure)
CHAD 1000X – WEEK 4
Part 1:
5 sets for time:
150-m KB front-rack carry (12/16 kg)
– Rest 2:00 between sets.
– Use two KBs.
Rest 5:00-10:00 between Part 1 and Part 2
Part 2:
5 sets for total reps:
:30 double-DB deadlifts (20/35 lb)
:30 rest
:30 single-DB goblet squats
:30 rest
NOTES
This is week four in our preparation for the hero workout Chad on November 11, 2023.
Learn more, donate to the cause, and register for the event here.
This extra work is meant to help you prepare for this workout.
Use load and box height options that represents how you plan to attack the workout on 11/11/2023.