CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Deadlift (Pre-workout:
EMOM 7:
1 deadlift
– Build to a heavy single.)
Metcon (AMRAP – Rounds and Reps)
230204
RX
AMRAP 13:
8 deadlifts (47/70 kg)
5 hang power cleans (47/70 kg)
3 bar muscle-ups
INTENDED STIMULUS
6-10 rounds.
Moderate load that athletes should be able to move quickly for unbroken rounds or with deliberate breaks for grip.
This workout will get grippy, so guide athletes to break the work up intentionally to preserve grip for the full 13:00.
COMPETE PROGRAMME
Workout Order:
1) Warm Up
2) 230204
3) Run Conditioning
4) Accessory I
5) Stretch
Metcon (No Measure)
WARM-UP
1 set:
30 jumping jacks
5 single-arm ring rows/arm
10 deadlifts (empty barbell)
15 sit-ups
1 set:
30 jumping jacks
10 hang clean pulls
5 jumping chest-to-bar pull-ups
10 hang clean pulls
5 jumping chest-to-bar pull-ups
1 set:
30 jumping jacks
5 deadlifts (empty barbell)
5 hang power cleans
5 chest-to-bar pull-ups
1 set:
30 jumping jacks
5 deadlifts (65/95 lb)
5 hang power cleans
1-2 bar muscle-ups
If you reach an exercise that you cannot perform, use a movement from a previous set. You want to find the movements you’ll do in the workout.
After finishing the final set, continue to build up to your workout weight.
Metcon (Time)
RUN CONDITIONING
2 sets for total time:
200-m run
400-m run
800-m run
100-m sprint
– Rest 1:00 between each distance.
23:00-30:00 (including rest).
Conditioning work that trains our mid-workout running stamina.
Metcon (No Measure)
ACCESSORY – I
Accumulate:
3:00 L-sit hold
In Accessory – I, perform the L-sit using a pair of parallettes, hanging from a pull-up bar, or getting creative in finding a way to get yourself off the ground. Use the same technique throughout the entire 3:00 of work. Hold the L-sit for at least :10 and no longer than :40. You can rest as needed, but pick up where you left off until you accumulate 3:00 of work.
Metcon (No Measure)
STRETCHING
Accumulate:
1:00 pigeon stretch/side