CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
For time:
Run 800 meters
– Rest 2:00.
Run 600 meters
– Rest 1:00.
Run 400 meters
– Rest :30.
Run 200 meters
COMPETE PROGRAMME
Today’s Class
Strength III
Accessory I
Metcon (No Measure)
STRENGTH III
3 sets for load:
10 weighted strict dips
20 double-DB bench presses
30 weighted hip extensions
– Rest 2:00-3:00 between sets.
NOTES Use loads that allow you to complete the reps in 3 sets or less. Increase or decrease the loading as needed. Perform ring dips or straight bar dips. If you are unable to add load to the dips, use a band or feet for assistance.
Metcon (No Measure)
ACCESSORY – I Accumulate: 3:00 L-sit hold
NOTES In Accessory – I, perform the L-sit using a pair of parallettes, hanging from a pull-up bar, or any way you can get yourself off the ground. Use the same variation for the entire 3:00 that allows you to hold the L-sit for at least :10 and no longer than :40. Rest as needed, but pick up where you left off until you accumulate 3:00 of work.