CROSSFIT BRACKNELL – CrossFit

Metcon (Time)

For time:

21-18-15-12-9-6-3:

Calorie row

– Complete 2 kettlebell Turkish get-ups/arm after each set. (35/53 lb)

OPEN GYM

Metcon (Time)

CARRY RUN PRESS

For time:

100-meter dumbbell farmers carry (35/50 lb)

21 dumbbell push presses (35/50 lb)

400-meter run

100-meter dumbbell farmers carry

15 dumbbell push presses

400-meter run

100-meter dumbbell farmers carry

12 dumbbell push presses

400-meter run

100-meter dumbbell farmers carry

9 dumbbell push presses

400-meter run

*Use two dumbbells.
STIMULUS & GOALS

10:00-15:00.

Large sets.

Moderate to heavy dumbbell loading.

STRATEGY

Start with a slow run pace and then increase that pace as the dumbbell push presses reps decrease. Practice increasing speed and intensity as you accumulate fatigue. Maintain a moderate and consistent pace on the push presses and the farmer’s carries, only increase speed on those movements if you can also increase your running pace.

Metcon (No Measure)

ACCESSORY – I

4 sets for load:

5 box jumps (high)

10 dumbbell lunges

15 weighted GHD hip extensions
In Accessory I – Use a weight on each element that allows you to maintain controlled and unbroken reps. If you don’t have a GHD, perform a standing Jefferson curl with no weight.

Increase box height as you are able. Step down from the top of the box and focus on an explosive jump to the top.

Use two dumbbells to load the lunges. Hold the dumbbells in any fashion.

Hold a dumbbell or a plate on the GHD to load the hip extensions.

Rest as needed between movements and sets.