CROSSFIT BRACKNELL – CrossFit
Back Squat (For load:
5-5-5-5-10:
Back squats
– Increase loading on each set as you build to a 10-rep max.)
COMPETE PROGRAMME
Class
Jerk Jump
Stamina I
Metcon (Time)
JERK JUMP
3 rounds for time:
15 push jerks (105/155 lb)
15 box jump-overs (20/24 in)
NOTES
Stimulus & Goals
Less than 10:00.
Heavier overhead loading that needs the lower body to help get it overhead.
Use the arms and body to keep moving on the box jump-overs.
Push jerks in 3 sets or less every round.
Strategy
If you have good leg and shoulder stamina, aim for large/unbroken sets. See if you can go unbroken on the barbell and pace the box jump-overs to help make it happen.
If stamina isn’t a strength of yours or this bar is heavy for you, break the push jerks up from the beginning.
Take short rests on the barbell. Watch the clock as soon as you drop it and rest no more than :10.
Be deliberate and focused for every single box jump-over. Treat every rep like a max-effort rep to stay consistent AND avoid tripping on the box.
Metcon (Time)
STAMINA I
10 rounds for time:
400-m run
OR
400/500-m row
OR
800/1,000-m C2 Bike
– Rest 2:00 between rounds.
NOTES
Stimulus & Goals
30:00-40:00 (including rest).
Monostructural stamina/conditioning focus.
Keep all rounds to 2:15 or less.
Strategy
Switch between different movements throughout the workout if you want.
Because you get a 2:00 rest after each round, try to push the pace on each interval. These do not have to be an all-out effort, but they should be at least 90%.
You can perform this workout with a partner if you would like. Partner 1 should perform a round and partner 2 should immediately start their round when partner 1 finishes. Alternate rounds with your partner until each partner has completed 10 rounds.