CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Wall Walk (Time)
Pre-workout:
EMOM 5:
1-3 wall walks
Metcon (Time)
For time:
100 air squats
5 handstand push-ups
7.6-m handstand walk
75 air squats
10 handstand push-ups
7.6-m handstand walk
50 air squats
15 handstand push-ups
7.6-m handstand walk
25 air squats
20 handstand push-ups
7.6-m handstand walk
INTENDED STIMULUS
10:00-15:00.
Air squats completed with few to no breaks.
Sets of 5+ unbroken HSPU at a time.
Handstand walks in 3 sets or less.
High skill and redundancy between the HSPU and HS walks.
COMPETE PROGRAMME
1) Main Lift
2) Class Metcon
3) Accessory I
DAILY FOCUS
Macro: Monostructural
Micro: “Skills & WODs”
– Apply higher-skill movements and drills into workouts.
Focus on skill work in workout 2 today. Expect the bench press in workout 1 to be a good pressing warm-up for the work to follow.
Expect muscle fatigue in workout 2. Try to push through some of this and use it as a learning experience to see where and if we hit failure.
Bench Press (MAIN LIFT
5 sets for load:
5 bench presses
– Rest 2:00-3:00 between sets.)
In week 2 of this 4-week cycle, we build to a 5-rep-max bench press.
Begin your working sets around 70-80% of your 1-rep-max bench press and find a 5-rep-max.
Metcon (No Measure)
ACCESSORY – I
Accumulate:
5:00 sandbag bear hug (70/100 lb)
– Rest as needed.
In Accessory – I, build to 5:00 of time with the bag in a bear hug. Scale the load to complete in 4 sets or less and under 10:00 total.