CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon Day
Metcon (Time)
5 rounds for time:
15 KB sumo deadlift high pulls (16/24 kg)
18 box jumps (51/61 cm)
21 sit-ups
INTENDED STIMULUS
11:00-16:00.
Full body conditioning heavy workout.
Sumo deadlift high pulls in 1-2 sets and 1:00 or less.
Box jumps in 1:30 or less.
Sit-ups in 1:00 or less.
Metcon (No Measure)
Post-workout:
200-m KB suitcase carry, left
200-m KB suitcase carry, right
– Rest as needed
COMPETE PROGRAMME
1) 230624
2) Main Lift
3) Accessory I
Back Squat (MAIN LIFT
EMOM 10:
3 back squats)
Perform each set at 70-85% of your 1-rep max.
Focus on exploding out of the bottom of the squat as fast as possible.
Metcon (No Measure)
ACCESSORY – I
5 sets for load:
10 alternating DB step-ups (20/24 in)
10 alternating reverse lunges
In Accessory – I, use the heaviest pair of DBs possible to complete the DB step-ups. Increase load across each set.
Use a barbell for the reverse lunges. Increase load as needed.