CROSSFIT BRACKNELL – CrossFit
Class Programme
Metcon (Calories)
5 sets:
On a 3:00 clock:
1 legless rope climb
10 ring dips
Max cal row in remaining time
– Rest 2:00 between sets.
INTENDED STIMULUS
Both the rope climb and ring dips complete within :90.
Consistent calorie count each round.
Fatigue from the rope climbs and dips will make later rounds of rowing tougher.
BEGINNER
5 sets:
On a 3:00 clock:
3 pull-to-stands
6 hand-elevated push-ups
Max cal row in remaining time
– Rest 2:00 between sets.
INTERMEDIATE
5 sets:
On a 3:00 clock:
1 rope climb
6 ring dips
Max cal row in remaining time
– Rest 2:00 between sets.
COMPETE PROGRAMME
1) 231006
2) Strength II
3) Accessory I
Hang Power Snatch (STRENGTH II
EMOM 12:
2 hang power snatches)
NOTES
Increase the loading across as many sets as possible.
Focus on keeping the barbell close to the body throughout the movement, hitting full hip extension in each lift and pulling yourself into the receiving position.
Go lighter if needed to maintain sound mechanics and work technique.
Metcon (No Measure)
ACCESSORY – I
Accumulate:
5:00 in a plank hold
– Every time you break perform 20 GHD hip extensions.
NOTES
In Accessory – I, choose a plank position that you can maintain for at least :45+. If you have to scale the GHD hip extensions, reduce the range of motion on the GHD or perform good mornings with or without an empty barbell.