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