CROSSFIT BRACKNELL – CrossFit

CROSSFIT CLASS PROGRAMME

Metcon (4 Rounds for calories)

4 x 4:00 rounds for reps with a partner:

400-m run

40 double-unders

Max calorie row in the remaining time

– Rest 1:00 between rounds.

– Partners run together, complete 40 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time.
INTENDED STIMULUS

Athletes should have at least 1:00 on the rower in each round.

Push the pace on the run to ensure more time on the rower, but don’t gas it to the point of not being able to tick in those calories.

Advanced athletes should shoot for 30+ calories in each set.

Keep the run to 2:00 or less and spend no more than :30 on double-unders.

1:00 of rest means time to recover and hit every round hard!

COMPETE PROGRAMME

1) Main Lift

2) Today’s Metcon

3) Accessory I

Front Squat (5 sets for load:
3 front squats
– Rest 2:00-3:00 between sets.)

NOTES

Perform 5 moderate-to-heavy sets (80% and higher). Build to a top-set, but leave 10-20 lbs in the tank. DO NOT go as heavy as possible.

Start your working sets around 80% of your 1-rep-max front squat and find a heavy set of 3 reps.

Emphasize keeping the heels down at the very bottom of the squat and driving the shoulders up into the bar to stand.

Metcon (No Measure)

ACCESSORY – I

3 sets:

Max L-sit hold on parallettes

:30 bent-over rows (65/95 lb)

– Rest :30-1:00 between movements.
NOTES

In Accessory – I, push each movement to failure even if it means shorter holds/fewer reps in the 2nd and 3rd sets.