CROSSFIT BRACKNELL – CrossFit

Metcon (Time)

3 rounds for time:

Run 800 m

30.5-m bear crawl

30 Russian KB swings (24/32 kg)
INTENDED STIMULUS

Target is 18:00.

Slow it down for a steady grind after heavy DT on Monday and the work-rest intervals on Tuesday.

Runs in less than 4:00, bear crawl in 1:00-1:30, and moderately heavy KB swings in :45-1:00 in 1-2 sets each round.

COMPETE PROGRAMME

1) Today’s Metcon

2) Accessory I

3) Jump Walk

Metcon (No Measure)

ACCESSORY – I

3 sets:

16 double-DB overhead lunges/leg (35/50 lb)
In Accessory – I, find a DB weight that allows you to go unbroken. Focus on maintaining locked-out elbows throughout the entire set. This will challenge both the strength and mobility in your shoulders.

Metcon (Time)

JUMP WALK

10 rounds for time:

35 double-unders

3 wall walks
Stimulus & Goals

10:00-15:00.

Keep double-unders to :30 or less.

Strategy

Take this workout one round at a time, breaking it into bite-sized chunks.

If you are not yet proficient with double-unders, try to keep your time spent here to only :30.

Always start the next wall walk before you want to.