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.