CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Time)
3 rounds for time and reps:
800/1,000-m row
2:00 ring muscle-ups
INTENDED STIMULUS
Push the pace on the rower.
Complete each row in 3:45 or less.
5-10+ muscle-ups in each 2:00 interval.
Each 2:00 interval is an opportunity to practice a variation of the muscle-up.
COMPETE PROGRAMME
1) Open 23.3 Retest
2) Class Metcon
3) Accessory I
Metcon (No Measure)
ACCESSORY – I
Accumulate:
3:00 L-sit hold
In Accessory – I, perform the L-sit using a pair of parallettes, hanging from a pull-up bar, or get creative in finding a way to get yourself off the ground. Try and use the same technique throughout the entire 3:00 of work. This technique should allow you to hold the L-sit for at least :10 and no longer than :40. You can rest as needed, but pick up where you left off until you accumulate 3:00 of work.