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.