CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Time)
For time:
400-m run
50 sumo deadlift high pulls (25/34 kg)
50 handstand push-ups
400-m run
20 bar muscle-ups
61-m DB overhead walking lunge (15/22.5 kg)
– Use one DB.
INTENDED STIMULUS
Complete the workout in 12:00-20:00.
Perform sets of 10+ sumo-deadlift high-pulls and handstand push-ups.
Complete bar muscle-ups in 3:00 or less (3+ reps at a time).
Perform lunges in sets of 50 feet or longer.
COMPETE PROGRAMME
1) Today’s Metcon
2) Accessory I
3) Clean Complex
Metcon (Calories)
ACCESSORY – I
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
In Accessory – I, use a C2 bike, Assault bike, or Echo bike.
Additional mono-structural volume to help increase cardiorespiratory endurance and longer workout stamina.
Metcon (Weight)
7 sets for load:
1 deadlift
1 clean
1 hang clean
1 jerk
Stimulus & Goals
Heavy lifting complex.
Increase loading across as many sets as possible.
Begin the first set around 60%.
Strategy
You may power or squat clean and push or split jerk, but the complex must be unbroken.
On both the clean and the hang clean, make an extra and focused effort to extend your hips completely before pulling yourself underneath the barbell.
Don’t spend too much time before attempting the jerk. The more time the barbell rests on your shoulders, the more your chances of a successful lift decrease. Get yourself set, take a deep breath, and go.