CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
10 rounds for time:
10 hand-release push-ups
10 sit-ups
Metcon (No Measure)
Every 2:00 x 4 sets:
7 double-KB front squats
– Build in load as desired.
COMPETE PROGRAMME
231210
Run Carry
Accessory I
Metcon (Time)
RUN CARRY
For time:
1600-meter run
800-m sandbag carry
1600-meter run
NOTES
Complete the first 1600-meter run in 8:00 or less.
20:00-30:00.
Push the pace on each run as you are able.
Use a weight for the sandbag carry that allows you to keep moving. This weight should be no heavier than 40 pounds.
Jog with the sandbag if you can. However, this will probably end up being a ruck type of pace.
Metcon (No Measure)
ACCESSORY – I
3 sets:
:20 single-arm ring plank hold (right)
:20 single-arm ring plank hold (left)
10 strict toes-to-bars
NOTES
For Accessory – I, lower a single ring down to a few inches off the ground. You can decrease the difficulty of the plank hold by walking your feet forward and making your body more vertical. Choose an option that allows you to complete each plank hold in 2 sets or less.