CROSSFIT BRACKNELL – CrossFit
Metcon (No Measure)
Pre-workout:
30 alternating shoulder taps
10 wall-walks
then…
Accumulate:
61-m handstand walk
Metcon (Time)
For time:
400-m walking lunge
INTENDED STIMULUS
Finish in 12:00-16:00.
Athletes should be able to perform 10+ steps in a row before resting.
This workout will test athletes’ lower-body muscular endurance as well as their mental toughness.
Expect to take between 300-400 steps.
COMPETE PROGRAMME
1) 230827
2) Strength III
3) Skill I
Back Squat (STRENGTH III
EMOM 15:
2 back squats)
Begin your first set around 60% of your best back squat.
Increase the loading across as many sets as possible, however, do not build to a max. The goal of this lifting session is to feel something heavy after the lunges.
Expect the weight to feel a little heavier than normal based on the lunges.
Metcon (Time)
SKILL I
For time:
21-15-12-9-6-3:
Strict ring dips
– After every round, perform a 100-ft sled pull.
In Skill – I, use a sled pull load that forces you to grind to get the 100 ft done! You should be able to complete the round of 21 ring dips in 5 sets or less. If this seems unrealistic, scale the reps or perform the reps with foot or band assistance.
Complete the workout 20:00 or less. Advanced athletes should push to go sub 15:00.