CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Clean and Jerk (Pre-workout:
On a 6:00 clock:
Establish a heavy clean and jerk single)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 with a partner:
5-10-15-20…
Clean and jerk (56/84 kg)
Synchronized sit-ups
Synchronized box jump-overs (51/61 cm)
– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.
INTENDED STIMULUS
Complete the round of 20 clean and jerks.
5-7 cleans per minute.
Cycle through heavy clean and jerks with a partner.
Practice synchronized gymnastics movements.
COMPETE PROGRAMME
1) Class Metcon
2) Clean Stamina
3) Conditioning
Hang Squat Clean (For reps:
1:00 hang squat cleans (115/165 lb)
Rest 3:00
1:00 hang squat cleans (125/185 lb)
Rest 3:00
1:00 hang squat cleans (135/205 lb)
Rest 3:00
1:00 hang squat cleans (115/165 lb)
Rest 3:00
1:00 hang squat cleans (125/185 lb)
Rest 3:00
1:00 hang )
Stimulus & Goals
6:00 of work.
First weight, 5-10-reps.
Second weight, 4-8-reps.
Third weight, 3-7-reps.
Metcon (No Measure)
CONDITIONING
5 sets for time:
400-m run
– Rest 2:00 between sets.
Stimulus & Goals
15:00-20:00 (including rest).
400-m < 2:00.