CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
For time:
50-40-30-20-10:
Burpees
– Run 400 meters after each set of burpees.
COMPETE PROGRAMME
Strength I
231206
Accessory I
Back Squat (STRENGTH I
EMOM 12:
3 back squats)
NOTES
Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets).
Take the barbell out of a rack if available.
Metcon (No Measure)
ACCESSORY – I
AMRAP 15:
1:00 handstand hold
1:00 L-sit
15 shoulder presses (65/95 lb)
15 GHD sit-ups
NOTES
3-4 rounds.
A combination of intensities.
Practice a version of the L-sit hold for :15-:20.
Complete each hold in sets that allow you to keep moving. Stick to sets of :15-:20 with smaller breaks between sets.
Push the pace on the shoulder presses and GHD sit-ups. Limit your breaks because you will have to rest during the holds.