CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Time)
Pre-workout:
For total time:
800-m run
– Rest 1:00
400-m run
– Rest :30
200-m run
230129 (Time)
5 rounds for time:
75 double-unders
25 push-ups
INTENDED STIMULUS
11:00-15:00.
Finish the double-unders in :90 or less.
Ideally push-ups are done in 3 sets or less.
Athletes who have sets of 5+ should do this one RX’d to work on the push-up.
Pre-workout running skill-work.
COMPETE PROGRAMME
Warm Up
1) 230129
2) Ski Burpee
3) Accessory I
Cool Down
Metcon (No Measure)
WARM-UP
2 sets:
50 single-unders
15 air squats
10 alternating plank reach-throughs
2 sets:
:30 double-unders
10 burpees
2 sets:
30 double-unders
5 push-ups to down dog
Progressive full-body warm-up.
Use the first 2 sets to get the body used to moving and take it slow.
The middle 2 sets should be performed at a smoother pace, but with your heart rate slightly elevated.
The final 2 sets are a primer for the workout. Perform these at workout speed to get your body prepared for the intensity.
Metcon (5 Rounds for reps)
SKI BURPEE
On a 20:00 clock:
5 sets for reps:
0:00-2:00:
250-m ski
Max burpees
2:00-4:00:
Rest
Stimulus & Goals
Push for one more rep in each interval.
Keep ski to 1:00 or less.
15-25 burpees per set.
Metcon (No Measure)
ACCESSORY – I
For time:
800-m sled drag (25/45 lb)
In Accessory – I, attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 800 meters. The weight should allow for a smooth, steady pace across the entire 800 meters. You may have to stop 3-4 times, but if you can go unbroken, go for it!
Metcon (No Measure)
STRETCHING
1 set:
1:00 lacrosse ball calf mash/side
:30calf stretch/side