CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Time)
5 rounds for time:
200-m run
15 wall-ball shots (6/9 kg)(2.7/3 m)
10 toes-to-bars
INTENDED STIMULUS
10:00-15:00.
Runs in :45-1:15, toes-to-bars in :20-1:00, wall-ball shots in :30-1:00.
Maintain a steady, consistent pace.
Classic CrossFit workout with monostructural + gymnastics + weightlifting.
L-Sit (Post-workout:
5 sets:
Max hanging L-sit hold)
COMPETE PROGRAMME
1) Today’s Metcon
2) Snatch Squat Row
3) Accessory I
Metcon (No Measure)
SNATCH SQUAT ROW
5 sets:
On a 2:00 clock:
4 power snatches (105/155 lb)
16 alternating single-leg squats
Max calorie row in the remaining time.
– Rest 2:00 between sets.
Stimulus & Goals
Aim for as many touch-and-go reps as possible with the snatch. Smooth and continuous movement on the single-leg squats.
Have at least :45 to row for max calories. 75+ calories on the rowers.
Metcon (No Measure)
ACCESSORY – I
5 sets for speed and load:
5 high hang snatches
5 snatch balances
OTES
In Accessory – I, get under the bar as fast as possible with both movements. The high hang snatch is about pulling yourself under the bar and the snatch balance is about pressing yourself down into the bottom of the overhead squat. With the snatch balance, you can start with a dip drive. Refer to the videos below.
High Hang Snatch
Snatch Balance