CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
230211 (25 Rounds for weight)
RX
For load:
EMOM 25:
Min. 1-5 | 3 unbroken cleans
Min. 6-10 | 2 unbroken cleans
Min. 11-25 | 1 clean
INTENDED STIMULUS
Heavy day that starts with getting the heart rate high.
Increase loading across as many sets as possible.
Start with a light load (30-50%).
Perform lifts as a power clean or a squat clean.
COMPETE PROGRAMME
Workout Order:
1) Row-GHD-Muscle Up
2) 230211
3) Run Conditioning
Metcon (No Measure)
WARM-UP
1 set:
1:00 row (easy pace)
10 weighted med-ball sit-ups with straight legs
10 hanging knee raises
20 alternating lunges
10 pull-ups
1 set:
1:00 row (moderate pace)
10 GHD sit-ups to parallel
10 knees-to-armpits
20 alternating single-leg squats to a box
10 chest-to-bar pull-ups
1 set:
1:00 row (workout pace)
10 GHD sit-ups
10 toes-to-bars
20 alternating single-leg squats
3-5 bar muscle-ups
Dial in scaling options for the workout and use the movements as a way to warm up for the Rx’d workout.
Use any of the movements in the warm-up as a scaling option for the workout.
Athletes who are planning on rowing the Rx’d calories should be able to complete at least 12/18 calories within each 1:00 interval. Athletes who complete less than 10/15 calories each interval should consider scaling their calories for the workout.
Metcon (Time)
ROW GHD MUSCLE-UP
For time:
18/25-cal. row
20 GHD sit-ups
5 bar muscle-ups
18/25-cal. row
20 toes-to-bars
5 bar muscle-ups
18/25-cal. row
20 single-leg squats
5 bar muscle-ups
18/25-cal. row
20 walking lunges
5 bar muscle-ups
Stimulus & Goals
12:00-17:00.
Today’s workout mixes monostructural and gymnastics elements that play on each other to get you fatigued and out of breath, while making the bar muscle-ups more difficult than they should be.
Keep each row to 1:30 or less.
Metcon (No Measure)
RUN CONDITIONING
Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run
Stimulus & Goals
Finish the 800-m runs in 3:30-4:30.
Finish the 400-m runs to 1:30-2:30.
Rest with any remaining time on the clock.
Metcon (No Measure)
STRETCHING
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg