CROSSFIT BRACKNELL – CrossFit

CROSSFIT CLASS PROGRAMME

230210 (Time)

RX

For time:

400/500-m row

100 push-ups

400/500-m row
INTENDED STIMULUS

10:00-15:00.

Short all-out row, then slower push-up grind, then fast all-out row.

No gaming the row; just hit it!

Metcon (No Measure)

Post-workout:

3 sets:

15 bent-over rows

10 barbell roll-outs

COMPETE PROGRAMME

Workout Order:

1) Main Lift

2) 230210

3) 230209

Metcon (No Measure)

WARM-UP

2 sets:

1:00 row

1:00 bike

1:00 plank hold

EMOM 6:

3-5 seated box jumps

– Increase height each minute.

1 set:

5 hang muscle cleans (empty barbell or training bar)

5 tall power cleans

5 high hang power cleans

5 power cleans

3 sets:

5 power cleans

– Build in load.
Use the first two sets to elevate your heart rate and increase your range of motion.

The purpose of the EMOM is to build up your explosiveness.

In the last three sets, increase the loading on the barbell to build up to your working weight.

Metcon (Weight)

MAIN LIFT

3 sets for load:

2 clean pulls

5 power cleans

3 drop sets:

2 power cleans

– Use 90% of your best set of 5.
NOTES

All sets should be unbroken. Adjust the loading accordingly if the designated percentage won’t allow this.

Today’s goal is around 75-80% of your last previous 1-rep. If you can do more, go for it!

Drop sets should be clean and crisp.

Metcon (AMRAP – Reps)

230209 + PART TWO

SCORE 230209 against it in yesterday’sclass. Then;

Rest 5:00

AMRAP 5:

5 burpees

5 toes-to-bar

*Score Part Two (this 5 minute AMRAP) here.
Stimulus & Goals

6-9+ rounds. 7-10 rounds in Part two.

Fast-paced workouts with a quick cycle time.

Unbroken reps for as many rounds as possible.

Metcon (No Measure)

STRETCHING

Accumulate:

30 reach, roll, and lift