CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (AMRAP – Rounds and Reps)
10 Rounds of 1:00 on – 1:00 off for reps:
8 KB swings (16/24 kg)
4 burpees
– Pick up a new minute where you left off the previous minute.
INTENDED STIMULUS
10+ rounds.
Spicy interval workout.
Athletes pick up where they left off each round and accumulate total rounds.
Find a number of rounds per minute and hold on or go faster.
COMPETE PROGRAMME
1) Today’s Metcon
2) Accessory I
3) Run Conditioning
Metcon (No Measure)
ACCESSORY – I
4 sets:
100-ft farmers carry
25 GHD sit-ups
– Rest 1:00-2:00 between sets.
NOTES
In Accessory – I, go as heavy as possible on the farmers carry. If you really want a challenge, use two loaded barbells. Try to stay unbroken on the GHD sit-ups. Rest as needed between movements to maintain the unbroken stimulus.
Metcon (Time)
RUN CONDITIONING
For time:
400-m run
Rest 1:00
800-m run
Rest 2:00
1,200-m run
Rest 3:00
1,600-m run
Stimulus & Goals
20:00-26:00 of work (not including rest)
400 m < 2:30
800 m < 5:00
1,200 m < 8:00
1,600 m < 10:00
Strategy
Avoid hitting every interval all out. Perform each run at a sustainable pace (around 80-90% effort). This strategy will allow you to feel relatively recovered prior to starting each interval.
If you feel like you can push faster, wait until the 1,200-m or the 1,600-m intervals. This will be a great place to turn on the afterburners.
Try to perform this workout with friends or a training partner as this will give you more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and have goals for each interval prior to starting.