CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Deadlift (For load:
1-rep max deadlift)
INTENDED STIMULUS
Classic heavy day.
20:00 to build up to a heavy single.
Attempt at least seven heavy singles within the designated time.
Rest as needed between lifts.
Metcon (No Measure)
Post-workout:
Accumulate:
25 GHD hip and back extensions
25 GHD back extensions
25 hip extensions
COMPETE PROGRAMME
1) Today’s Lifting
2) Clean Lunge
3) Accessory I
Metcon (Time)
CLEAN LUNGE
5 rounds:
10 hang power cleans (125/185 lb)
200-ft. walking lunges
Stimulus & Goals
Finish the workout in 14:00-20:00.
Complete the hang power cleans in 3 sets or less.
Don’t stop moving on the walking lunges.
Metcon (No Measure)
ACCESSORY – I
3 sets:
10 single-leg GHD hip extensions/leg
5 weighted box step-ups/leg (20 in)
In Accessory – I, use a pair of DBs or KBs to add load to the box step-ups. Increase load across as many sets as possible.
On the single-leg GHD hip extensions, move the foot platform back to make the movement easier. The more your hips are on the large pad, the easier the movement will be.
Rest as needed between sets.