CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Time)
For time:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots (6/9 kg)(2.7/3 m)
Toes-to-bars
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Toes-to-bars
INTENDED STIMULUS
10:00-16:00.
Unbroken toes-to-bar through the rounds of 5.
All wall-ball shots should be unbroken.
Maintain quick transitions between movements.
GHD Hip Extension (Post-workout:
3-5 sets:
5 GHD hip-back extensions)
COMPETE PROGRAMME
1) Main Lift
2) Today’s Metcon
3) Accessory I
4) Accessory II
Squat Clean (MAIN LIFT
6 sets for load:
3 unbroken squat cleans
– Rest exactly 2:00 between sets.)
For the Main Lift, build to a heavy set of 3 unbroken squat cleans.
Rest exactly 2:00 between each set and begin your first set at 60% of your 1-rep-max clean.
Metcon (Weight)
ACCESSORY – I
5 sets for load:
5 weighted pull-ups
– Rest 2:00-3:00 between sets.
Find a challenging load that can be used for all 5 sets with good range of motion. Scale to banded pull-ups as needed.
Metcon (No Measure)
ACCESSORY – II
3 sets:
15 weighted GHD hip extensions (14/20 lb)
– Rest :15
15 barbells bent over rows
– Rest as needed.
Use a medicine ball for the hip extensions and load that can be done for 15 unbroken rows.