CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
The Seven (Time)
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
INTENDED STIMULUS
CrossFit hero workout.
Finish the workout in 21:00-30:00.
Keep rounds to 4:00 or less.
Barbell movements should be complete in unbroken sets for most rounds.
Gymnastics movements should be unbroken across the entire workout.
COMPETE PROGRAMME
1) The Seven
2) Conditioning
3) Accessory I
Metcon (No Measure)
CONDITIONING
Every 2:00 for 10 sets:
200/250-m SkiErg
– Rest with the remaining time in the 2:00 interval.
Stimulus & Goals
Sprint each interval.
:50-1:10 per 200/250-m.
Rest with the remaining time in the 2:00 interval.
Metcon (No Measure)
ACCESSORY – I
4 sets:
20 ATY raises
20 banded side steps (moving right)
20 banded side steps (moving left)
NOTES
In Accessory – I, use smaller plates (2.5 or 5 lb) to perform the ATY raises.
On the banded side steps, keep your feet far enough apart so that you can keep tension on the band the entire time. Double-looping the band may help.