CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Time)
3 rounds for time:
50 up-downs
1:00 seated L-sit hold
– Accumulate a total of 1:00 in the L-sit per round.
INTENDED STIMULUS
11:00-15:00.
Perform up-downs in 2:00-3:00.
Complete L-sits in 1:30-2:00.
Good Mornings (Post-workout:
Accumulate:
50 barbell or PVC good mornings)
COMPETE PROGRAMME
1) Main Lift
2) Today’s Metcon
3) Accessory I
Back Rack Reverse Lunge (5 sets for load:
4 back-rack step-back lunges/leg
– Rest 3:00 between sets.)
For the Main Lift, build to a heavy set of 4 step-back lunges on each leg.
Use ~50% of your 1-rep-max back squat for your first set.
Metcon (No Measure)
ACCESSORY – I
4 sets for load:
1:00 KB front-rack hold
15 sumo-stance good mornings
In Accessory – I, use the heaviest pair of KBs possible with which you can perform the entire 1:00 hold unbroken. This should be challenging, but manageable.
On the sumo-stance good mornings, use an empty barbell on the first set. Then, you may add weight as long as the reps stay unbroken and snappy.