CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
For time:
50-40-30-20-10
Calorie row
– Perform 15 wall-ball shots (6/9 kg)(2.7/3 m) after each row.
INTENDED STIMULUS
9:00-14:00.
Athletes should keep the 50-calorie row to 4:00 or less.
Advanced athletes should sell out on the rower and hold on to unbroken wall-ball shots.
Beginner and intermediate athletes should pace the row to maintain larger sets of wall-ball shots.
Turkish Get Up (Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB)
COMPETE PROGRAMME
1) 230801
2) Strength I
3) 230731
Front Squat (STRENGTH I
Every 3:00 for 6 sets:
3 front squats)
Increase loading across as many sets as possible.
Percentages may range from 65-85%.
Focus on leading with your elbows out of each squat and driving up out of the hole.