CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
50-40-30-20-10:
Calorie row
10-20-30-40-50:
V-ups
– Move back and forth between movements; ie: 50 cal, 10 v-ups, 40 cal, 20 v-ups, etc.
INTENDED STIMULUS
12:00-18:00.
Move back and forth between the row and V-ups.
Expect movement interference; midline fatigue will transfer over to the row.
Athletes should maintain a consistent pace without a lot of rest time.
Metcon (No Measure)
Post-workout:
Accumulate:
For load and quality:
15 Turkish get-ups/arm
– Increase load as you are able.
COMPETE PROGRAMME
1) 230709
2) Accessory I
3) Accessory II
Metcon (Time)
ACCESSORY – I
For time:
800-m sled drag (25/45 lb)
In Accessory – I, attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 800 meters. The weight should allow for a smooth, steady pace across the entire 800 meters. You may have to stop 2-3 times, but if you can go unbroken, go for it!
Metcon (No Measure)
Every 2:00 for 5 sets:
20 hand-release push-ups
Max weighted strict pull-ups
Accessory – I, you should have at least :45 to perform weighted pull-ups. Scale the push-ups as needed to give yourself that time. Use a weight for the weighted pull-ups that allows you to complete at least 7 reps. If you do not have pull-ups or are not able to add weight, consider using a band for assistance or performing strict pull-ups without weight.