CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
8 rounds for time with a partner:
30 burpees
20 Russian KB swings (24/32 kg)
10 chest-to-bar pull-ups
– Split the work as needed.
INTENDED STIMULUS
Fun partner triplet!
20:00-27:00.
Burpees complete in 1:15-2:00 each round.
KB swings complete in 1:00 each round.
Chest-to-bar pull-ups complete in :30 each round.
COMPETE PROGRAMME
1) 230701
2) Accessory I
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 fast-twitch muscle fibers and our explosiveness. This should be a sprint. 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 is taking longer than :20, reduce the distance.