CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Legless Rope Climb (Pre-workout:
On an 8:00 clock:
Legless rope climb practice.
– Rest 2:00-3:00 between sets.)
Score total number of reps achieved.
Metcon (AMRAP – Reps)
For total reps:
1:00 double-unders
1:00 air squats
2:00 double-unders
2:00 kettlebell swings (35/53 lb)
3:00 double-unders
3:00 burpees
INTENDED STIMULUS
420+ reps: 50+ double-unders/1:00 and 40+ each for air squats, KB swings, and burpees.
Keep double-unders smooth and consistent, especially as fatigue kicks in.
There’s no reason to slow down on the squats, swings, or burpees.
In the final minute, athletes should move faster than they want to on the burpees.
COMPETE PROGRAMME
1) Today’s Metcon
2) Weighted Carry
3) Ski Jump Walk
Metcon (No Measure)
WEIGHTED CARRY
For completion:
200-m sandbag bear-hug carry (70/100 lb)
100-m left-arm DB overhead carry (35/50 lb)
100-m right-arm DB overhead carry
200-m sandbag bear-hug carry
– Rest as needed between movements.
Stimulus & Goals
Complete the sandbag carry in 2-3 sets.
Complete the overhead carries in 1-2 sets.
Use a moderate load that allows you to walk casually but feels challenging toward the end.
Strategy
Break the sandbag carries at the 100-m mark and rest as needed. Then, push to finish the rest of the 200 m in one set, but break if needed.
Push the overhead carries until failure, even if it means putting the DB down 20 ft before the end of the 100 m.
Take longer rests during this piece and don’t try to push the pace. Longer rest breaks with quick unbroken sets is preferable to taking a lot of breaks.
Metcon (Time)
SKI JUMP WALK
For time:
600/750-m SkiErg
40 box jump-overs (20/24 in)
400/500-m SkiErg
30 box jump-overs (20/24 in)
200/250-m SkiErg
20 box jump-overs (20/24 in)
– Rest 3:00
For time:
20 wall walks
Stimulus & Goals
Total time: 15:00-23:00 (including rest).
8:00-12:00 on part 1 and 4:00-8:00 on part 2.
Multi-part workout where we work on pacing and stamina.
Strategy
This is a great workout to use both for a diagnostic tool and to test your capacity. Where can you push faster? Where do you need to slow down? Where do you fail? Why do you fail? These are all valuable questions you can answer with this workout to help in future training sessions and competitions.
Choose a pace on the SkiErg that is about 75-85% effort. This should keep you moving through the meters, but also allow you to move on the box jump-overs and get right on those reps. The goal is to move through with minimal or no breaks.
As for the wall walks in part 2, try to limit your rest on the ground. Get in a cadence of 1 wall walk every :10-:20 to keep you moving and give you a goal. If you hit failure, stand up and move away from the wall. Take a few seconds to recover and adjust your plan. Then get back to the wall and keep chipping away.