CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Crossover Singles (Pre-workout:
EMOM 8:
:20 crossover singles
– Rest the remainder of each minute.)
Metcon (Time)
5 rounds for time:
55 double-unders
5 push jerks (56/84 kg)
INTENDED STIMULUS
5:00-8:00.
Double-unders in 1:00 or less.
2-3 rounds of the push jerks unbroken.
“Sneaky redundancy” between jumping with the rope and jumping with the barbell.
COMPETE PROGRAMME
1) Main Lift
2) Today’s Metcon
3) Taylor
Push Jerk (MAIN LIFT
5 sets for load:
5 push jerks
– Rest 2:00-3:00 between sets.
– Hold the receiving position of the final rep for :03)
NOTES
Build to a heavy set of 5 push jerks using 5-20 lbs more than each set completed from the previous week.
Hold the receiving position of the final rep for :03 before standing to build strength in the position.
Taylor (Time)
4 Rounds for time of:
400m Run
5 Burpee Muscle-ups
To learn more about Taylor click here
Stimulus & Goals
14:00-20:00.
Keep vested run under 3:00. Unvested run should be 2:00 or less.
Spend no more than 2:00 completing the burpee muscle-ups.
Wear a vest if only you are still able to perform the workout as Rx’d.
Compare to 12/14/2022.
Strategy
Keep moving on the run. Especially while wearing a vest. It’s easy to let the vest “weigh” you down. Run tall and remember to breathe.
On the burpee muscle ups, rest after the burpee. Take a second to shake out your arms and grab some chalk if you need it. Make each rep count. Failing a repetition can be devastating.