CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (No Measure)
With a partner:
Every :90 for 30:00:
10 chest-to-bar pull-ups
10 push-ups
10 box step-ups (51/61 cm)
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round cumulates time in a handstand or plank.
INTENDED STIMULUS
Fun partner workout! Shoot to get all the work done in the :90 and to accumulate time in the plank or handstand hold.
Hit the round hard and embrace the built-in rest at the end of the :90 and in the handstand or plank hold.
COMPETE PROGRAMME
1) Today’s Metcon
2) Bike Stamina
3) Accessory I
Metcon (Time)
BIKE STAMINA
For time:
6/9-cal Echo bike
– Rest :30
11/15-cal Echo bike
– Rest 1:00
16/21-cal Echo bike
– Rest 1:30
21/27-cal Echo bike
– Rest 2:00
26/33-cal Echo bike
Stimulus & Goals
Increasing distances after shorter sets with faster paces.
Rest increases as distances increase.
Sustain high power outputs for longer durations after harder efforts.
Finish the first set in under :30, the second in 1:00, the third in 1:30, the fourth in 2:00, and the fifth in 2:30.
Metcon (Time)
ACCESSORY – I
4 sets:
100-ft handstand walk
1:00 flutter kicks
– Rest 2:00 between sets.
In Accessory – I, set up a 100-ft course and walk as unbroken as possible.
Challenge yourself to keep the flutter kicks moving for the entire minute.
If you are unable to walk on your hands or you know you will struggle with the volume, consider one of these scaling options: reduce the distance of the walk, give yourself 1:00 to walk as far as you can, or scale to 50 alternating shoulder taps.