CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (7 Rounds for weight)
230205
RX
Every 3:00 x 7 sets for load:
50 double-unders
5 push presses
INTENDED STIMULUS
Increase loading across as many sets as possible.
The double-unders should make lifting harder without stopping you in your tracks.
Take the barbell from the rack or from the floor for an extra challenge.
Advanced athletes could practice harder versions of the double-under like a triple-under or a crossover!
Metcon (No Measure)
Post-workout:
Accumulate:
30 Sots presses
– Add load as desired.
COMPETE PROGRAMME
Workout Order:
1) Warm Up
2) 230205
3) Back Squat Chipper
4) Accessory I
5) Stretch
Metcon (No Measure)
WARM-UP
2 sets:
10 alternating spiderman stretches
10 leg swings/leg (across body)
10 banded pass-throughs
10 banded pull-aparts
1 set:
1:00 bike (conversation pace)
:30 straight arm plank hold
1:00 bike (moderate pace)
:30 handstand hold
1:00 bike (moderate pace)
10 strict presses (empty barbell)
4 sets:
:20 double-unders
5 push presses (building)
This warm-up is intended to get the shoulders and lungs prepped for workout 1. Gradually increase the pace on the bike each time.
Use the final four sets to build to your workout weight and practice your double-unders or movement you plan to perform in the workout.
Metcon (Time)
BACK SQUAT CHIPPER
For time:
20 back squats (155/225 lb)
40 toes-to-bars
10 back squats
45/60 calorie row
5 back squats
Stimulus & Goals
8:00-15:00.
Advanced athletes should push hard for sub-10:00.
Moderate-heavy loading on the back squat.
Take the bar from the rack and not the floor.
Metcon (No Measure)
ACCESSORY – I
4 sets for completion:
10 KB snatches/arm
15 GHD sit-ups
10 left-arm KB overhead lunges
10 right-arm KB overhead lunges
– Build in load on the KB snatches and lunges.
In Accessory – I, move at a steady moderate pace. The goal is to never really rest but to keep a constant push forward. Your main rest should be swapping kettlebells as you build in load.
Metcon (No Measure)
STRETCHING
3 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)