CROSSFIT BRACKNELL – CrossFit
Overhead Squat (For load:
3-3-3-3-3-3-3:
Overhead squat)
Metcon (No Measure)
Post-workout:
3 sets for load:
10 snatch-grip bent over rows
COMPETE PROGRAMME
Open 18.5 (Yesterday’s Class)
Stamina I
Accessory I
Metcon (No Measure)
STAMINA I
Every 2:00 for 10 sets:
200/250-meter row
NOTES
Record your slowest interval.
Rest with the remaining time with the 2:00 clock.
Do not pace the intervals.
Metcon (No Measure)
ACCESSORY – I
4 sets:
15 weighted GHD hip extensions
:15 weighted GHD hip extension hold
:30 sandbag hold (at chest) – Athlete chooses loads.
– Rest 2:00 between sets.
NOTES
For Accessory – I, use a medicine ball or bumper plate to add desired load to the GHD hip extensions.
The sandbag hold should be unbroken, but challenging in each set; advanced athletes should challenge themselves to hold a 150-200-pound sandbag.