CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
INTENDED STIMULUS
14:00-20:00.
No more than 6:00 each on pull-ups and push-ups and no more than 4:00 each on sit-ups and air squats.
Athletes who have not been doing a high volume of pull-ups and/or push-ups consistently should reduce the reps.
While most athletes will choose to break the reps up into small sets early on, encourage athletes who do not have the ability to perform 20+ push-ups and pull-ups consecutively when fresh to reduce the reps.
COMPETE PROGRAMME
1) Angie
2) Bike Lunge
Metcon (5 Rounds for reps)
BIKE LUNGE
5 x AMRAP 3:
1,000/1,200-m C2 bike
Max rep back rack lunges
– Rest 2:00 between AMRAPs and increase load each set.
Women: 55-65-75-95-105 lb
Men: 75-95-115-135-155 lb
Stimulus & Goals
Lower-body strength and endurance.
Finish the bike in under 2:30 each set.
Complete at least 12+ lunges on all sets.
Work to complete each set unbroken as the loads get heavier.