CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Time)
For time:
21-18-15-12-9:
Jumps-to-target (12 in)
GHD hip extensions
Ring rows to parallel
INTENDED STIMULUS
10:00-15:00.
Continuous/unbroken reps while jumping and touching the target.
Hip extensions in 2 sets or less.
Ring rows in 3 sets or less.
Metcon (No Measure)
Post-workout:
Accumulate:
20 skin-the-cats on rings
CROSSFIT CLASS PROGRAMME
1) Today’s Workout
2) Wall Ball Run
3) Accessory I
Metcon (AMRAP – Rounds and Reps)
WALL-BALL RUN
AMRAP 15:
5-10-15-20, etc.
Wall-ball shots (20/30 lb)(9/10 ft)
– Run 200-m after every round.
Stimulus & Goals
Push to finish the round of 30 reps.
This workout challenges your ability to hang on for a few more repetitions than you want to. The heavier medicine ball won’t make this an easy task.
Shoot for at least 20 reps unbroken with the heavier medicine ball.
Complete each 200-m run in 1:00 or less.
Metcon (No Measure)
ACCESSORY – I
4 sets for quality:
25 seated leg raises
5 L-pull-ups
5 wall walks
NOTES
In Accessory – I, the goal is quality movement. On the seated leg raises, try to get both heels off the ground at least three inches. If this is too challenging, try to lean back as you bring your heels of the ground.
It’s OK if you have to break the L-pull-ups into a couple of sets. Try to keep your legs as close to a 90-degree angle as possible. If this is too challenging, bend your legs and keep only your knees up.
Control the descent of wall walks. Don’t just crash to the floor. If getting your chest to the wall is too challenging, practice getting as close to the wall as possible.