CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
9 DB thrusters (10/15 kg)
1 rope climb (4.6 m)
– Use two DBs.
INTENDED STIMULUS
Complete 8-12 total rounds.
Maintain unbroken thrusters for as many rounds as possible.
Classic push/pull movement combination. Expect a “Franish” feel to the workout.
Metcon (3 Rounds for reps)
Post-workout:
3 sets:
:45 GHD sit-ups
– Rest as needed between sets.
COMPETE PROGRAMME
1) Today’s Metcon
2) Yesterday’s Bike
3) Sumo Handstand
Metcon (AMRAP – Rounds and Reps)
SUMO HANDSTAND
AMRAP 10:
1-2-3-4-5… etc.
Sumo deadlift high pull (95/135 lb)
Deficit handstand push-ups (2/4 in)
Stimulus & Goals
7+ rounds for most athletes.
Athletes should be able to do 5+ reps of whatever version of the handstand push-up they choose.
Great opportunity for athletes to get after a more challenging gymnastics movement.
Sumo deadlift high pulls should be fast touch-and-go reps.
Strategy
There is not a ton of time to work, so look to hang on to the barbell for as many unbroken sets as possible. Try and give yourself as much time on the handstand push-ups as possible because they are going to get tough.
Do not push yourself to failure on the handstand push-ups. Even if it means performing fast singles or doubles.
Get your rest on the handstand push-ups, not on the sumo deadlift high pulls.