CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Power Snatch (7 x 2 reps)
INTENDED STIMULUS
Last heavy snatch day was December 8, 2022.
Aim to increase weight across sets.
Start around 65-70% of your best power snatch.
Squat Snatch (7 x 2 reps)
INTENDED STIMULUS
Last heavy snatch day was December 8, 2022.
Aim to increase weight across sets.
Start around 65-70% of your best power snatch.
COMPETE PROGRAMME
Warm Up
1) 230127 (Today’s Class)
2) Bike Conditioning
3) Pull Carry
Cool Down
Metcon (No Measure)
WARM-UP
1 set:
3 hang snatch pulls
3 hang muscle snatches
3 overhead squats
1 set:
3 low-hang snatch pulls
3 low-hang muscle snatches
3 overhead squats
1 set:
3 snatch pulls
3 muscle snatches
3 overhead squats
2 sets:
1 snatch pull
1 hang snatch
1 low-hang snatch
1 snatch
NOTES
Perform every set with an empty barbell.
In the final 2 sets, perform the complex the same way you intend to for the workout — power or squat snatch.
After you perform the final set with the empty barbell, take 2-3 sets to build to your starting weight for the workout.
Metcon (No Measure)
BIKE CONDITIONING
On a 10:00 clock:
:20 Assault bike arms only (hard pace)
:20 Assault bike legs only (hard pace)
:20 Assault bike arms and legs (slow pace)
NOTES
Move as slowly as possible during the “slow pace” in order to maintain a consistent “hard pace” during the other two intervals.
If you do not have an assault bike, then substitute a 10:00 clock alternating :30 of seated with :30 of standing efforts on a C2 bike.
The goal of this drill is to learn how to push hard with the upper and lower body separately.
Metcon (No Measure)
PULL CARRY
EMOM 12:
Minute 1 | 6 muscle-ups
Minute 2 | 2 rope climbs (15 ft)
Minute 3 | 100-ft. sandbag carry (100/150 lb)
Stimulus & Goals
Pulling under fatigue.
Increase gymnastics pulling stamina.
Muscle-ups in 2 sets or less. Unbroken sandbag carry.
Metcon (No Measure)
STRETCHING
2 sets:
1:00 T-spine foam roll
:30 band pull-aparts