CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Thruster (EMOM 8:
1 thruster)
Build.
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
INTENDED STIMULUS
30/42.5kg
CrossFit Games Open workout 17.5 retest.
10:00-20:00.
Complete thrusters in no more than 2 sets. You should be able to perform at least a few rounds with unbroken reps.
Keep double-unders to :40 or less.
COMPETE PROGRAMME
WORKOUT ORDER:
OPEN17.5
BARBELL CYCLING
ACCESSORY I
Prioritize workout 1. This is an Open repeat and we are in Open training mode.
Try to rest minimally between workouts 1 and 2. This way you can practice lifting post-workout.
Metcon (No Measure)
BARBELL CYCLING
EMOM 14:
Min. 1 | 10 DB bench presses (heavy)
Min. 2 | 5 hang power snatches
Stimulus & Goals
Hang power snatches completed in under :30 for every set.
Heavy, but unbroken DB bench press
Barbell cycling and position work.
Metcon (No Measure)
ACCESSORY – I
7 sets:
:40 shoulder taps (nose to the wall)
– Rest :20
:40 alternating DB renegade rows
– Rest :20
In Accessory – l, the goal is to perform at least 20 shoulder taps within the :40 interval. If you struggle getting your nose to the wall, increase the distance your face is from the wall to make the movement easier. As for the renegade rows, choose a pair of DBs that you can move for most of the :40.