CROSSFIT BRACKNELL – CrossFit
Warm Up (No Measure)
400m Jog (Brown Sign), or, 2:00 other cardio (Row/Ski etc).
:30 crucifix stretches
:30 scorpion stretches
:30 ring rows.
– Rest :10-:20 between movements
1 set:
:30 strict sit-ups
:30 seated pike leg-lifts
:30 scap pull-ups
– Rest :10-:20 between movements
1 set:
:30 straight-legged sit-ups
:30 seated straddle leg lifts
:30 strict pull-ups or leg assisted strict-pull-ups
1 set:
400-m run or 1:45 of cardio
SPECIFIC WARM UP: GHD SIT-UP | 4:00
Athletes should try to practice reps on the GHD sit-up even if scaling to regular sit-ups for the workout.
1-2 sets:
5-10 GHD sit-ups
– Rest 1:00 between sets.
CHEST TO BAR PULL UPS | 7:00
Take 7′ to set up your chest to bar (kipping/jumping/banded) and take 2-3 practice sets. Then finish with a mini round:
MINI ROUND:
1 set:
100-m run
10 GHD sit-ups
5 chest-to-bar pull-ups
Take 3:00 Rest, then start the main workout.
Metcon (Time)
4 rounds for time:
400-m run
20 GHD sit-ups
10 chest-to-bar pull-ups
INTENDED STIMULUS
12:00-16:00.
Runs in 2:00 or less.
Unbroken GHD sit-ups.
C2B pull-ups in 1-2 sets.
Chest-To-Bar Pull-ups (Post-workout:
2 sets:
Max-rep unbroken chest-to-bar pull-ups
– Rest 1:00 between sets.)
COOL DOWN (No Measure)
Accumulate:
1:00 pigeon stretch/side or preferred GluteStretch
OPEN GYM
Overhead Squat (3 Sets to Build Heaviest Set of 5)
Welcome to week 10 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are getting really heavy and close to our 1-rep max. Stay in control of your movement patterns. The goal for today is to focus on standing with your chest up, keeping your hips from rising too soon off the floor.
The basic lifts are the same as last week, however, we are decreasing the reps and increasing the weight. This week, we will be establishing a 5-rep max!
Metcon (No Measure)
3 sets:
16 KB front-rack box step-ups (8/leg)
In Accessory – I, alternate which leg you step with on each rep. Build to a tough 16 reps throughout the 3 sets. if this is your first time performing the movement, stay at a moderate weight for all 3 sets.