CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Time)
230203
RX
For time:
800/1,000-m row
40 v-ups
600/750-m row
40 v-ups
400/500-m row
– Substitute rowing for run of equal distance
– Substitute Ski for same distance
– Substitute Air Bike for 4:00, 3:00 & 2:00
PARTNER OPTION
For time:
same as above, but 60 v-ups
– Split work equally
– Non-Working partner holds plank
INTENDED STIMULUS
11:00-15:00.
Complete the row intervals in 4:00, 3:00, and 2:00 respectively.
V-ups in 1:00-2:00/set.
Complimentary movement pairing for higher intensity.
COMPETE PROGRAMME
1) Warm Up
2) Main Lift
3) Accessory I
4) 230203
5) Stretching
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:
7 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.
Power Clean (MAIN LIFT:
3 sets for load:
7 power cleans
2 drop sets:
3 power cleans
– Use 90% of your best set of 7.)
All sets should be unbroken. So if the designated percentage won’t allow this, adjust the loading accordingly.
Today’s goal is around 70% of your last previous 1-rep. If you can do more, go for it!
Drop sets should be clean and crisp.
Metcon (No Measure)
ACCESSORY – I
3 sets for load:
3 tall cleans
2 hang power cleans
1 below-the-knee power cleans
In Accessory I – Rest as needed and build to your heaviest set of the complex. The entire complex must be completed unbroken (3-2-1) before putting the barbell down.
Metcon (No Measure)
STRETCHING
1 set:
1:00 cobra stretch
1:00 seated straddle stretch