CROSSFIT BRACKNELL – CrossFit
Metcon (No Measure)
EMOM 20:
Odd minutes | Max calorie row
Even minutes | Accumulate :20 L-sit hold
Keep L-sits to 3 sets or less.
Metcon (No Measure)
SKILL WORK
Post-workout:
2 sets:
20 good mornings (empty barbell)
20 superman arch-ups
COMPETE PROGRAMME
1) Strength II
2) Class
3) Chad-1000x – Week 3
Sots Press (STRENGTH II
5 sets:
5 Sots presses)
NOTES
Increase the loading across as many sets as possible.
If torso positioning is limiting your movement and range of motion, try putting your heels on 5 or 10-lb plates. This will help you maintain a more upright torso.
Chad-1000x (No Measure)
Part 1
2 sets for time:
800-m ruck/jog
– Rest 2:00 between sets.
– Use a 30/45-lb ruck.
Part 2
8 rounds for reps:
:20 box step-ups (20 in)
:10 rest
Rest 2:00
4 rounds for reps:
:20 weighted walking lunges
:10 rest
– Use a 30/45-lb ruck.
– Use load and height consistent with your Week 10 variation.
NOTES
This is week three in our preparation for the hero workout CHAD1000X 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 option such as weight and height of the box that represents how you plan to attack CHAD1000X.