CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
5 DB squats (15/22.5 kg)
5 DB hang power cleans
5 burpees over the DB
– Use two DBs.
INTENDED STIMULUS
8-12 rounds.
Unbroken throughout the entire workout.
Short rounds with quick transitions.
“Easy” workout executed at max-effort speed.
Metcon (No Measure)
Post-workout:
3 sets:
20 alternating DB renegade rows
20 seated leg lifts over the DB
– Use two DBs for the renegade rows.
COMPETE PROGRAMME
1) Main Lift
2) Today’s Metcon
3) Conditioning
Metcon (Weight)
MAIN LIFT
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All reps from above the knee.
2 drop sets:
1 complex @ 95%
1 complex @ 90%
For the main lift, perform 3 heavy sets of the complex, building in load. Leave 10-20 lbs in the tank, versus going as heavy as possible.
Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
Rest 3:00 between sets.
Metcon (Time)
CONDITIONING
10 sets for time:
500/600-m C2 bike
– Rest :30 between sets.
Stimulus & Goals
Keep all sets under 1:30.
Start at a conservative pace and increase your pacing after the first couple of sets.
Strategy
Find a pace that you can maintain. Challenge yourself to not deviate from that pace by more than :05 in either direction.