CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (No Measure)
Pre-workout:
5 sets:
100-m run
Metcon (AMRAP – Reps)
EMOM 16:
Even minutes: max handstand hold
Odd minutes: max L-sit hold
– Score is total cumulative time combined.
INTENDED STIMULUS
Gymnastics-focused day!
Great opportunity to build strength, skill, and stamina.
Find a challenging variation of each movement. Your choice should allow you to perform at least :20 of each movement in each set.
COMPETE PROGRAMME
1) Today’s Metcon
2) Main Lift
3) Accessory I
Snatch (MAIN LIFT
Snatch:
1 set for reps:
1:00 snatches (55%)
– Rest 3:00
1 set for reps:
1:00 snatches (50%)
– Rest 3:00
1 set for reps:
1:00 snatches (45%)
– Rest 3:00)
Today’s main lift focuses on barbell cycling and stamina with light to moderate loads.
Perform as many reps as possible in each 1:00 interval. Hang on and cycle quickly. Expect to perform 2-3 large sets within the 1:00 window.
Target reps with 55% = 10+
Target reps with 50% = 12+
Target reps with 45% = 14+
Perform all reps as power snatches.
Next week, we will begin focusing on cycling the shoulder-to-overhead.
Score the 55% effort
Metcon (No Measure)
ACCESSORY – I
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. 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.