CROSSFIT BRACKNELL – CrossFit
Hyrox
Uncoached sweatsesh specifically using the movements in Hyrox, focussing on building your endurance.
Metcon (Time)
1,000m Ski Erg
50m Sled Push (100/70kg)
50m Sled Pull with Rope (80/55kg)
40m Burpee Broad Jump
1,000m Row
200m DB Carry (2×15/22.5)
50m Plate Lunge (10/20kg)
50 Wall Balls (6/9kg)
Run 200m Between Each Exercise
Start and Finish on the Row and Wall Balls, not the run.
Complete as Pairs or Individual for a big test
CLASS
Metcon (Time)
Skill Work:
EMOM6:
:20 Toes To Bar
Metcon:
10-9-8-7-6-5-4-3-2-1
Alt. DB Hang Snatch
Push Ups
C2B
OPEN GYM
Metcon (No Measure)
4 Rounds:
10 Snatch Grip Behind the Neck Press
5 Close Grip Push Ups
10 Snatch Grip Pendlay Row
5 Close Grip Chin Ups
Rest as needed between rounds