CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Time)
3 rounds for time:
30/40 calorie row
20 deadlift (70/102 kg)
10 burpee pull-ups
– Rest 1:00 between rounds.
INTENDED STIMULUS
4:00-6:00 per round.
Use a deadlift weight that can be finished in 4 sets or less.
Complete the burpee pull-ups in around 1:00.
Burpee pull-ups require athletes to start from a full hang and complete a strict or kipping pull-up. Jumping into the pull-up is considered scaling.
Metcon (Time)
Post-workout:
1 set:
100 AbMat sit-ups
– Perform the first 50 reps as fast as possible.
COMPETE PROGRAMME
WORKOUT ORDER:
CLASS METCON
PULL LUNGE
ACCESSORY I
Workout 1 will be a fun little gut check. Certainly a workout that is going to get the heart rate elevated very quickly. Don’t be fooled by the rower. Manage your pacing.
Metcon (No Measure)
PULL LUNGE
EMOM 15:
Minute 1 | 6 Muscle-ups
Minute 2 | 2 Rope Climb (15′)
Minute 3 | 12 reverse lungs (105/155 lb)
– Barbell in the back rack position.
Stimulus & Goals
Pulling under fatigue.
Increase gymnastics pulling stamina
Muscle-ups in 2 sets or less. Unbroken reverse lunges.
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 get creative in finding a way to get yourself off the ground. Try and use the same technique throughout the entire 3:00 of work. This technique should allow you to 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.