CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
12 front squats (34/52 kg)
30 crossovers
INTENDED STIMULUS
8-10 rounds.
Fast couplet with quick transitions.
Athletes should complete all squats unbroken.
Spend no more than 1:00 on crossovers.
Metcon (No Measure)
Post-workout:
Accumulate:
25 GHD sit-ups
25 GHD hip extensions
COMPETE PROGRAMME
1) Main Lift
2) Today’s Metcon
3) Accessory I
Back Rack Reverse Lunge (MAIN LIFT
6 sets for load:
3 back-rack step-back lunges/leg
– Rest 3:00 between sets.)
For the Main Lift, build to a 3-rep-max step-back lunge on each leg with the bar in the back rack.
Begin each set with your weaker leg and use the same loading for your dominant side. DO NOT go heavier on one side if one is stronger than the other.
Metcon (Weight)
ACCESSORY – I
EMOM 5:
3 left-arm DB power snatches (50/70 lb)
3 left-arm single-arm DB thrusters
3 right-arm DB power snatches
3 right-arm single-arm DB thrusters
– Complete all movements each minute.
For Accessory – I, scale to a load that allows you to complete each arm (6 reps) unbroken with a short rest before using the other arm. Aim to complete each set in :40 or less.