CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
For time:
21 chest-to-bar pull-ups
63 double-unders
15 chest-to-bar pull-ups
45 double-unders
9 chest-to-bar pull-ups
27 double-unders
Metcon (No Measure)
Post-workout:
1 set:
200-m single-arm DB overhead carry (15/22.5 kg)
– Alternate arms as needed.
COMPETE PROGRAMME
1) Class
2) Stamina I
3) Accessory I
Metcon (Calories)
STAMINA I
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
NOTES
Use a C2 Bike, Assault bike, or Echo Bike to complete the workout.
Treat the sub-60 RPM interval as a recovery. Focus on breathing and preparing for the next set.
Metcon (No Measure)
ACCESSORY – I
For time:
800-m sled drag (25/45 lb)
NOTES
In Accessory – I, attach a rope or a ring strap to the sled. Face the sled and grab the rope or ring strap, then walk backward to accumulate 800 m. The weight should allow for a smooth, steady pace across the entire 800 m. You may have to stop 3-4 times, but if you can go unbroken, go for it!