CROSSFIT BRACKNELL – CrossFit
Metcon (No Measure)
5 Rounds For Quality
10m Partner Banded Pulls (Facing Them)
10m Partner Banded Pull (Facing Away)
1 Sand Bag Over Shoulder
Increase Sandbag Weight across rounds as possible
Switch after 1 full round
Metcon (Time)
For time:
21-15-9:
KB swings (24/32 kg)
100-100-100:
Double-unders
Metcon (No Measure)
100 Push Ups As A Pair
Can only work whilst partner holds L-Sit variation
Must switch roles every time you break
COMPETE PROGRAMME
Class
Strength III
Accessory I
Metcon (No Measure)
STRENGTH III
5 sets:
100-ft sled push (50/90 lb)
100-ft sled pull
1:00 sandbag hold at the chest (100/150 lb)
– Rest 2:00 between sets.
NOTES
Add the suggested weight to the sled and use a rope to pull it. Keep the rope on the sled while you push and then use it to pull the sled too. The pull should be a backpedal, not an over-the-shoulder drag.
Move as fast as possible on the sled push and pull.
Use the heaviest bag possible for the sandbag hold. Hang on for as long as possible, however, you should have to break more than once in each set.
Metcon (No Measure)
ACCESSORY – I
Accumulate:
100 ring push-ups
– Every time you break, perform 10 seated leg raises
NOTES
In Accessory – I, perform as many ring push-ups as possible. Once you break, perform 10 seated leg raises. Leave around 3 reps in the tank each time, rather than going to failure. Scale the seated leg raise by leaning back or only lifting one leg off the ground at a time.