CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (5 Rounds for distance)
Pre-workout:
5 sets for total distance:
20 pulls on the rower
– Rest 1:00 between pulls.
Metcon (Time)
10 rounds for time:
1 legless rope climb (4.6 m)
200/250-m row
– Rest 1:00 between rounds.
INTENDED STIMULUS
9:00-14:00 (without rest time).
Sprint-style workout with built-in rest.
Try to keep rounds as close to 1:00 as possible. Some athletes might be closer to :90 per round.
COMPETE PROGRAMME
1) Today’s Metcon
2) Accessory I
3) Yesterday’s Metcon
Metcon (No Measure)
ACCESSORY – I
3 sets for quality:
10 DB windmills/arm
20 GHD hip extensions
:30 GHD hip extension hold
NOTES
In Accessory – I, use a weight for the DB or KB on the windmills that allows you to perform all 10 reps unbroken before resting. If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.