CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
3 rounds:
16 alternating front-rack reverse lunges (47/70 kg)
Accumulate :15 L-sit hold
16 toes-to-bars
Accumulate :15 L-sit hold
– Take the bar from the floor.
COMPETE PROGRAMME
1) Class
2) Strength III
3) KB Swin Run
Back Squat (STRENGTH III
EMOM 12:
2 back squats)
NOTES
Build up to 70% or more and hold the same load across all 12 sets (straight sets).
Take the barbell out of a rack if available.
Metcon (Time)
KB SWING RUN
3 rounds for time:
21 Russian KB swings (35/53 lb)
200-m run
Rest 3:00
For time:
21 single-arm KB swings/arm (35/53 lb)
800-m run
NOTES
Stimulus & Goals
4:00-6:00 on Part 1 and 4:00-6:00 on Part 2.
Fast sprint-style couplets. Push the pedal to the floor in both workouts.
Go unbroken on the KB swings
Strategy
Use your hips on the swing in order to hang onto the KB for unbroken sets. Focus on driving your heels into the ground, squeezing your glutes, and standing up as quickly as possible on each rep.
To decrease your time in this workout, perform both couplets outside. Place the KB at the start/finish line of the run for fast transitions.
Perform this workout with someone who is going to help you push the pace.