CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Power Snatch (Pre-workout:
Every 2:00 for 5 sets:
2 power snatches
– Must be touch-and-go.)
Metcon (Time)
For time with a partner:
30 snatches (34/52 kg)
30 synchronized bar-facing burpees
24 snatches (43/61 kg)
24 synchronized bar-facing burpees
18 snatches (47/70 kg)
18 synchronized bar-facing burpees
12 snatches (56/84 kg)
12 synchronized bar-facing burpees
INTENDED STIMULUS
11:00-16:00.
One athlete should always be moving on the barbell. Each athlete should always be able to perform at least one rep.
Break up the snatches as needed.
The first set of burpees should take no more than 3:00.
COMPETE PROGRAMME
1) Main Lift
2) Today’s Workout
3) Accessory I
4) Accessory II
Snatch Grip Deadlift (MAIN LIFT
5 sets:
5 snatch deadlifts)
NOTES
Welcome to a new lifting cycle! In these next four weeks, we will build to a heavy power snatch, a new 10-rep max back squat, and a heavy snatch grip deadlift.
As always, the main lift is the focus of each day, and our accessory lifts are meant to be just that, accessories.
In today’s main lift, try you use 85% or more of your 1-rep-max. The goal here is to practice keeping the barbell close to the body and build up speed on the lift-off in preparation for the snatch.
Metcon (5 Rounds for reps)
ACCESSORY – I
Every 2:00 for 5 sets:
30 double-unders
1-5 strict ring muscle-ups
– RMU must be unbroken.
NOTES
This workout is a more challenging skill piece at the end of a shoulder-heavy training day.
The intent is to practice strict ring muscle-ups under fatigue, both from the double-unders and the rest of the day’s training.
Complete the double-unders in :20-:25. Scale the volume to be able to get to the rings quickly.
Adjust the volume of each set, or scale to low-ring transitions, to stay consistent on the muscle-ups.
Metcon (No Measure)
ACCESSORY – II
7 sets for load:
100-ft backward walking sled pull
NOTES
Walk backward as you pull the sled from a rope or a strap.
Increase loading across each set as long as you can complete each set without breaking it.
Rest at least 1:00 between sets.