CROSSFIT BRACKNELL – CrossFit
Back Squat (Back squat:
10-10-7-7-4-4-1-1)
INTENDED STIMULUS
Heavy day.
Athletes should increase load across all sets.
Perform a new set every 3:00. This should allow athletes to rest at least 2:00 between sets.
Metcon (No Measure)
Post-workout:
10 rounds AFAP, alternating with a partner:
10 box jumps (24/30)
COMPETE PROGRAMME
1) 230810
2) 230812
3) Skill I
Metcon (No Measure)
SKILL I
4 sets:
25 seated leg raises
5 L-pull-ups
5 wall walks
NOTES
In Skill – I, the goal is quality movement. On the seated leg raises, try to get both heels off the ground at least three inches. If this is too challenging, try to lean back as you bring your heels of the ground.
It’s OK if you have to break the L-pull-ups into a couple of sets. Try to keep your legs as close to a 90-degree angle as possible. If this is too challenging, bend your legs and keep only your knees up.
On the wall walks, control the descent of the movement. Don’t just crash to the floor. If getting your chest to the wall is too challenging, practice getting as close to the wall as possible.