CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
For time:
50 sumo deadlift high pulls (29/43 kg)
40 ring dips
30 bar-facing burpees
INTENDED STIMULUS
Sub 10:00 workout.
Sets of 10+ on the sumo deadlift high pulls.
Ring dips in sets of 5+.
Burpees finished in 3:00 or less.
Please note: this video references performing sumo deadlifts pre-workout, but they should be performed post-workout as provided in the lesson plan.
Sumo Deadlift (Post-workout:
On a 6:00 clock:
Build to a heavy 3 rep sumo deadlift)
COMPETE PROGRAMME
1) Strength III
2) 230806
3) Accessory I
Shoulder Press (STRENGTH III
For load:
5-5-3-3-1-1-1:
Shoulder press)
Increase loading across as many sets as possible.
65-75% on the sets of 5.
75-85% on the sets of 3.
85-95%+ on the sets of 1.
Metcon (No Measure)
ACCESSORY – I
For time:
400-m sled drag (25/45 lb)
In Accessory – I, attach a rope or a ring strap to the sled. Face the sled, grab the rope or ring strap, and walk backward to accumulate 400 meters. The weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but if you can go unbroken, go for it!