CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
2 rounds for time:
30.5-m DB/KB walking lunges (24/32 kg)
400-m run
10 wall walks
400/500-m row
– Use two DB/KBs held in a farmers carry.
INTENDED STIMULUS
14:00-20:00.
Lunges in 1-2 sets and in 1:30-2:30.
Run in less than 2:15, wall walks in 3:00 or less, and rowing in 2:15 or less.
Heavier than usual lunges.
Metcon (No Measure)
Post-workout:
For completion:
1:30 side plank hold, left
1:30 side plank hold, right
– Complete all of one side before switching to the other.
COMPETE PROGRAMME
1) 230909
2) Strength III
3) Accessory I
Push Press (STRENGTH III
For load:
Every 1:30 x 10 sets:
3 push press)
NOTES
Look for the percentages to be between 75-85% of your 1-rep max.
Think about keeping the barbell in contact with the shoulders while you are in the dip-drive phase. On the return, think about pulling the bar back to the shoulders and then into the bottom of the dip.
Metcon (No Measure)
ACCESSORY – I
4 sets for load:
1:00 KB front-rack hold
15 sumo stance good mornings
NOTES
In Accessory – I, use the heaviest pair of KBs possible to perform the entire 1:00 hold unbroken. This should be challenging, but manageable.
On the sumo stance good mornings, use an empty barbell on the first set. Then, you may add weight as long as the reps stay unbroken and snappy.