CROSSFIT BRACKNELL – CrossFit
Deadlift (0-12’:
3RM
12-17’:
Rest
17-25’:
EMOM8:
3@70%(of 3RM from part 1)
3 High Box Jumps (60/75cm)
– perform both within the same minute)
COMPETE PROGRAMME
1) Today’s Metcon
2) Weighted Conditioning
3) Accessory I
Metcon (Time)
WEIGHTED CONDITIONING
5 rounds:
400-m weighted run
10 weighted handstand push-ups
– Wear a vest (14/20 lb).
Stimulus & Goals
15:00-20:00 to complete the workout.
Keep the runs to under 3:00 per round.
Handstand push-ups should take no longer than 1:00 per round.
Metcon (No Measure)
ACCESSORY – I
3 sets:
15 banded side steps (left)
15 single-leg banded hamstring curls (left)
15 banded side steps (right)
15 single-leg banded hamstring curls (right)
Focus on quality positions rather than speed through 3 sets. Go slow and feel the burn!
For the side steps, move laterally in a quarter squat with the knees pushed out and the feet relatively straight. Never let your feet come closer than shoulder-width apart.
Place the band at either the base of the ankles or just below the knees for the sidesteps. For the hamstring curls, set up a band at the base of an upright/rig and lay prone with one heel hooked into the band. Move further away to increase the tension.