CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Time)
For time with a partner:
1600-m run
1200-m sandbag carry
1600-m run
– Split the runs in 200-m increments.
– Split the carry as needed.
INTENDED STIMULUS
20:00-30:00.
Slowing down the pace today.
Choose whatever odd object you have available that both partners can carry and trade off without putting down.
Partners should be prepared to grind it out and rely on teamwork as they get practice in with odd objects.
Finish each partner run in 8:00 or less.
Split into 200-meter increments with partners taking turns.
COMPETE PROGRAMME
WORKOUT ORDER:
CLASS PARTNER METCON
MAIN LIFT
ACCESSORY I
220201
Lots of good conditioning work coupled with some lifting in the middle. If you need to break today’s workouts into two sessions, then go for it. With the longer time commitment, it may be helpful to do one session in the morning and the final conditioning piece in the afternoon.
Try to rest minimally between workouts one and two. This way you can practice lifting post-workout.
Metcon (Weight)
MAIN LIFT
3 sets for load:
2 pause split jerks
1 split jerk
– Pause in the dip of the jerk for :01.
2 drop sets:
1 complex @ 95%
1 complex @ 90%
Welcome to Week 2 of this 4-week cycle! The complexes are slightly modified and should allow you to lift slightly heavier this week.
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.
Back Squat (ACCESSORY – I
3 sets for load:
3 back squats
– All sets between 80-90% of 1-rep max.)
For Accessory – I, Build to a heavy set of 3 back squats. Leave 5-10 lbs in the tank, rather than finding a true 3-rep max.
Metcon (Time)
220201
For time:
800/1,000-m C2 bike
Rest 1:00
1,600/2,000-m C2 bike
Rest 2:00
2,400/3,000-m C2 bike
Rest 3:00
3,200/4,000-m C2 bike
Stimulus & Goals
20:00-26:00 of work (not including rest)
800/1,000-m < 2:30
1,600/2,000-m < 5:00
2,400/3,000-m < 8:00
3,200/4,000-m < 10:00