CROSSFIT BRACKNELL – CrossFit
Back Squat (For load:
Back squats
5-5-3-3-3-1-1-1-1-1)
Compare to Mar 31, 2022.
Build to a heavy 5, 3, and 1.
Aim to set a new 1-rep max back squat.
Lift once every 3:00.
OPEN GYM
Metcon (Time)
5 rounds for time:
200-m run
20 pull-ups
200-m run
20 push-ups
200-m run
20 sit-ups
200-m run
20 air squats
35:00-45:00.
Higher volume workout.
Complete the 20-reps of each exercise in 3 sets or less.
Metcon (No Measure)
5 sets:
75-ft sled push (50/90 lb)
75-ft sled pull
:30 sandbag hold at the chest (100/150 lb)
– Rest 2:00 between sets.
In Accessory – I, the suggested weight is added to the sled. Add a rope to the sled to pull it. The rope can be kept on the sled while you push and then used to pull the sled. The pull should be a backpedal, not an over-the-shoulder drag.
Move as fast as possible on the sled push and pull.
Use the heaviest bag possible for the sandbag hold. Make sure you can hold for the entire :30 interval. This should be challenging.