CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
230128 (AMRAP – Rounds and Reps)
AMRAP 15 with a partner:
60 synchro sit-ups
40 box jumps (51/61 cm)
20 chest-to-bar pull-ups
INTENDED STIMULUS
2-3 rounds.
Sit-ups in 3:00 or faster.
Split the box jumps and chest-to-bar as needed.
Sets of 3+ on the chest-to-bar.
Ring Muscle Up (AMRAP – Reps)
EMOM6
1-5 reps
COMPETE PROGRAMME
Warm Up
1) 230128
2) Carry & Clean
3) Accessory I
Cool Down
Metcon (No Measure)
WARM-UP
1 set:
100-m jog
5 inchworm push-ups
10 banded pass-throughs
15 banded pull-aparts
1 set:
200-m jog
10 up-downs
10 kip swings
1 set:
400-m jog
10 box step-ups
10 kip swings (bigger)
1 set:
:30 plank hold
10 box jumps
5-10 kipping pull-ups
1 set:
10 sit-ups
10 box jumps
5-10 chest-to-bar pull-ups
NOTES
This progressive warm-up is intended to get you primed for the workout.
The first section of the warm-up gets the joints greased and the body moving.
Only perform as big a set of pull-ups on the warm-up sets as you would during the workout — no reason to strain yourself.
Metcon (Time)
CARRY AND CLEAN
For time:
100m DB farmers carry
21 DB power cleans
400m run
100m DB farmers carry
15 DB power cleans
400m run
100m DB farmers carry
12 DB Power Cleans
400m run
100m DB farmers carry
9 DB power cleans
400m run
* Use two dumbbells.
Stimulus & Goals
10:00-15:00.
Larger sets.
Moderate to heavy DB loading.
Metcon (No Measure)
ACCESSORY – I
4 sets for quality:
25 seated leg raises
5 L-pull-ups
5 wall walks
NOTES
In Accessory – I, the goal is quality movement. Get both heels off the ground at least three inches on the seated leg raises. If this is too challenging, try to lean back as you bring your heels of the ground.
It’s OK if you have to break the L-pull-ups into a couple of sets. Keep your legs as close to a 90-degree angle as possible. If this is too challenging, bend your legs and keep only your knees up.
* Control the descent of the wall walks and avoid crashing to the floor. If getting your chest to the wall is too challenging, practice getting as close to the wall as possible.
Metcon (No Measure)
STRETCHING
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball tricep mash/side