CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
High-Hang Power Snatch (Pre-workout:
EMOM 7:
2 high hang power snatches
– Build to a heavy set of 2 reps.)
Metcon (Time)
10 rounds for time:
8/10-calorie row
3 hang power snatches (47/70 kg)
INTENDED STIMULUS
9:00-15:00.
Rows done in :45 or less.
Unbroken hang snatches throughout the workout.
Moderate-to-heavy loading that can be done for 3 reps, but probably not 5 reps.
COMPETE PROGRAMME
1) Main Lift
2) Today’s Metcon
3) Accessory I
Metcon (Weight)
MAIN LIFT
5 sets for load:
1 snatch high pull
1 hang power snatch
1 below-the-knee power snatch
2 drop sets:
1 complex @ 95%
1 complex @ 90%
For the Main Lift, perform 3 heavy sets of the complex, building in load. Leave 10-20 lbs in the tank, versus going as heavy as possible.
Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
Rest 2:00 between sets.
Metcon (No Measure)
ACCESSORY – I
3 sets:
10 strict toes-to-bars
20 GHD back extensions
– Rest as needed between sets.
In Accessory – I, focus more on quality than getting through the work quickly.
Remember the back extension is a controlled movement that focuses on purposefully surrendering the lumbar spine and then regaining its rigid position one vertebra at a time.