CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Time)
For time:
10 wall walks
800/1,000-m row
10 wall walks
INTENDED STIMULUS
7:00-11:00.
Complete wall walks in 3:00 or less.
Keep the row to 4:30 or less.
Good opportunity for most athletes to go RX’d or close to it.
Metcon (No Measure)
Post-workout:
4 sets:
:20 seated leg raises
– Rest :10
:20 hollow hold
– Rest :10
COMPETE PROGRAMME
1) Today’s Workout
2) Sit-Up Step-Over
3) Accessory I
Metcon (AMRAP – Rounds and Reps)
SIT-UP STEP-OVER
AMRAP 15:
For reps:
3, 6, 9, 12…
GHD sit-ups
DB box step-overs (20/24 in) (20/35 lb)
NOTES
Stimulus & Goals
Open-type workout.
Round of 15 or more.
Constant movement on both exercises.
Metcon (No Measure)
ACCESSORY – I
4 sets:
1:00 push-ups
1:00 DB hang power cleans (35/50 lb)
– Rest 1:00 between sets.
– Use two DBs.
NOTES
Rest 1:00 between sets.
Scale the push-ups to a variation that allows you to spend more time moving and less time resting.
Scale the load of the DBs to a weight that allows you to complete at least 20 reps per minute.