CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (No Measure)
Pre-workout:
EMOM 8:
4 box step-overs
4 box jump
4 box jump-overs
Metcon (Time)
For time:
5 rounds:
15 DB box-overs (15/22.5 kg) (51/61 cm)
200 m run
– Use two DBs for the box-overs.
INTENDED STIMULUS
10:00-15:00.
Grip will be the determining factor here.
Light to moderate DBs for the box-overs. Complete in :60-:90 each round. Athletes should be able to hold on and go unbroken through the first few rounds.
Push the run pace in :60 or less each round.
COMPETE PROGRAMME
1) Today’s Workout
2) Sit-Up Climb
3) Accessory I
Metcon (Time)
SIT-UP CLIMB
For time:
30-25-20-15-10:
GHD sit-ups
1-2-3-4-5:
Rope climb (15 ft)
Stimulus & Goals
8:00-13:00.
High-skill gymnastics workout. Expect your midline and hip flexors to be significantly fatigued, making the rope climbs more challenging.
Metcon (No Measure)
ACCESSORY – I
EMOM 15:
Min. 1 | :40 DB Romanian deadlifts (35/50 lb)
Min. 2 | :40 hollow hold
Min. 3 | :40 banded side steps
In Accessory – I, we finish off your core and posterior chain. Each minute is :40 of work followed by :20 of rest. During the :40 of work, move with purpose and control. Don’t rush each movement to get as many reps as possible. Instead, feel exactly which muscles you’re recruiting and focus on completing the best range of motion possible. The DB weight for today should be light to moderate.