CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Oly Lifting Day
Hang Clean & Jerk (Pre-workout:
EMOM 5:
3 hang clean and jerks
– Build to heavier than workout weight.)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
3-6-9-12-15… etc.
Handstand push-ups
Clean and jerks (43/61 kg)
Calorie row
INTENDED STIMULUS
Most athletes should complete the round of 15+. Advanced athletes should get into the round of 21.
Maintain sets of 3 on the handstand push-ups.
Quick singles on the clean and jerks (5+ reps/1:00).
COMPETE PROGRAMME
1) 230623
2) Run Conditioning
3) Accessory I
Metcon (Time)
RUN CONDITIONING
2 sets for total time:
200-m run
400-m run
800-m run
100-m sprint
– Rest 1:00 between each distance.
Stimulus & Goals
23:00-30:00 (including rest).
Conditioning work that trains our mid-workout running stamina.
Strategy
Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.
The longer the distance, the slower your pace. Try to hit these time goals:
200 m (:45-1:15)
400 m (1:15-1:45)
800 m (3:00-4:00)
100 m (:15-:30)
Metcon (No Measure)
ACCESSORY – I
8 sets for total reps:
:20 GHD sit-ups
:10 rest
In Accessory I, perform as many reps as possible of GHD sit-ups in :20. After :20 is up, rest :10 and repeat that for 8 rounds. This will get challenging, so be smart about how fast you start this workout.