CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Time)
RX
3 rounds for time with a partner:
60 Russian KB swings (24/32 kg)
800-m run
– Split runs up as needed. One partner works while the other rests; during the runs, the resting partner holds a KB in the front rack position.
INTENDED STIMULUS
Average time of 20:00 to complete.
10+ unbroken KB swings.
Runs in 5:00 or less.
Split all work with one person working at a time.
COMPETE PROGRAMME
Workout Order:
1) Warm Up
2) 230218
3) Sprint Bike Deadlift
4) Row Handstand Walk
Metcon (No Measure)
WARM-UP
1 set:
100-m jog
5 inchworm push-ups
10 banded pass-throughs
15 banded pull-a-parts
1 set:
200-m jog
10 KB Romanian deadlifts (light)
1 set:
30 jumping jacks
10 eye-level swings (light)
1 set:
30 mountain climbers
10 Russian KB swings (light)
1 set:
30 skier jacks
10 Russian KB swings (working weight)
NOTES
This progressive warm-up is intended to get you primed for the KB swing in the workout.
The first section of the warm-up gets the joints greased and the body moving.
Choose a KB for the warm-up that’s lighter than what you plan to use for the workout.
Metcon (Time)
230218
3 rounds for time with a partner:
60 Russian KB swings (53/70 lb)
800-m run
– Split runs up as needed. One partner works while the other rests; during the runs, the resting partner holds a KB in the front rack position.
Stimulus & Goals
18:00-22:00.
Complete the runs in 5:00 or less.
The loading of the KB should allow athletes to perform 10+ reps every time they pick up the bell.
Metcon (10 Rounds for calories)
SPRINT DEADLIFT BIKE
10 x 1:00 rounds for calories:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts (205/315 lb)
Max Echo bike calories
– Rest 2:00 between rounds.
Stimulus & Goals
Each round should be a sprint.
50+ calories across the entire workout.
Spend at least :20 on the bike in each round.
Unbroken deadlifts.
Metcon (AMRAP – Rounds and Reps)
ROW HANDSTAND WALK
AMRAP 15:
15 DB rows, left arm (35/50 lb)
15 DB rows, right arm
50-ft handstand walk
Stimulus & Goals
Today, we’re building strength and skills. This is not meant to be turned into a blazing-hot metcon. Look for quality of movement over the number of rounds.
The handstand walk gives you a great opportunity to work on a high skill. Some athletes can try to move fast and go for big unbroken sets. Other athletes may try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!