CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Push Jerk (Pre-workout:
EMOM 6:
3 push jerks)
Metcon (Time)
For time:
5-10-15-20-25-30:
Clean and jerks (29/43 kg)
Burpees
INTENDED STIMULUS
15:00-20:00.
Light loading that allows for 10-15 unbroken clean and jerks.
Burpee pace of 10+ reps/minute.
Significant movement interference that will cause the quads and shoulders/triceps to fatigue quickly.
COMPETE PROGRAMME
1) Main Lift
2) Today’s Workout
3) Squ8at Calorie
Power Clean + Jerk (MAIN LIFT
EMOM 10:
Build to a 3-rep-max touch-and-go power clean and jerk)
Performed the main lift touch-and-go style; once the weight touches the floor on the way down, go right into your next rep. You cannot rest on the floor. It is technically OK to rest the bar in the front rack between reps, but we would advise against it.
Metcon (No Measure)
SQUAT CALORIE
10 rounds load and calories:
3 back squats
1:00 calories on any machine
– Increase front squat load as desired.
Prioritize a heavier load over maximum calories.
Load should be at 60-85% of your 1-rep max.
Increase load across as many sets as possible.
Perform at least 10 calories on any machine per round.
Take the barbell out of the rack to maximize loading.