CROSSFIT BRACKNELL – CrossFit
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
COMPETE PROGRAMME
1) Class
2) Strength II
3) Running Intervals
Push Press (STRENGTH II
For load:
3-3-3-3-3
Push press)
NOTES
Work up to 70-80% and hold across for as many sets as possible.
Lift a heavy set of three for multiple reps and sets.
Metcon (Time)
RUNNING INTERVALS
3 rounds for time:
300-m run
:30 rest
200-m run
:30 rest
100-m run
:30 rest
NOTES
0:00-15:00 (including rest).
Hit each distance as hard as possible.
Strategy
Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.
To avoid gaming this workout, give yourself time ranges for each distance. For example, plan to finish the 300-m distance with a :50-1:10 window.
Try to perform this workout with a buddy or a group for more of a push to keep driving forward.