CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Bar Muscle-ups (Pre-workout:
EMOM 6:
1-5 bar muscle-ups)
230212 (AMRAP – Rounds and Reps)
RX
AMRAP 15:
10 pull-ups
7.6-m DB overhead walking lunge (15/22.5 kg)
15/20-cal bike
7.6-m DB overhead walking lunge
– Use one DB.
INTENDED STIMULUS
5-6+ rounds.
Complete pull-ups in at least sets of 2 reps.
Finish the bike in 1:30 or less.
Complete the lunges unbroken.
COMPETE PROGRAMME
Workout Order:
1) 230212
2) Accessory I
3) Overhead Pressing
Metcon (No Measure)
WARM-UP
EMOM 8:
Min. 1 | 1:00 bike, row, SkiErg, or run
Min. 2 | 5 left-arm DB windmills + 5 presses
Min. 3 | 5 right-arm DB windmills + 5 presses
Min. 4 | 10 PVC pass-throughs + 10 PVC front squats
1 set:
30 jumping jacks
5 kip swings
5 kip swings + press down
5 pull-ups
5 lunges/leg
5 cal bike
5 DB overhead lunges/leg (warm-up weight)
1 set:
1:00 bike (moderate to fast pace)
10 pull-ups
10 DB overhead lunges (workout weight)
Use a light DB for the EMOM and flow through the movements. The goal is to keep moving at a comfortable pace for almost the entire 8:00.
Rest as needed between movements, focus on a tight swing with a big press down on the pull-up.
Push the conditioning at a faster pace on the final set, but don’t burn out. Finish the minute of conditioning and immediately knock out 10 pull-ups and 10 lunges at your workout weight.
Metcon (No Measure)
ACCESSORY – I
5 sets:
100-ft sled push (50/90 lb)
100-ft sled pull
1:00 sandbag hold at the chest (100/150 lb)
– Rest 2:00 between sets.
In Accessory – I, the suggested weight is added to the sled. Add a rope to the sled to pull it. Keep the rope on the sled while you push and then use it to pull the sled too. The pull should be a backpedal, not an over-the-shoulder drag.
Move as fast as possible on the sled push and pull.
Use the heaviest bag possible for the sandbag hold. Hang on for as long as possible, however, you should have to break more than once in each set. This should be challenging.
Metcon (No Measure)
OVERHEAD PRESSING
For completion:
12 alternating seated DB strict presses
12 strict handstand push-ups
10 alternating seated DB strict presses
10 strict handstand push-ups
8 alternating seated DB strict presses
8 strict handstand push-ups
6 alternating seated DB strict presses
6 strict handstand push-ups
4 alternating seated DB strict presses
4 strict handstand push-ups
– Rest as needed between sets.
Use a weight for the seated DB press that allows you to go unbroken on each set. Because you are alternating presses, each arm will end up doing half the reps.
Expect the handstand push-ups to be challenging. This is ok and on purpose. Remember to stay tight and keep your body rigid. Rest as needed in order to complete the reps.
Metcon (No Measure)
STRETCHING
3 sets:
10 ATY raises
:30 doorway pec-stretch/side