CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Gymnastics Day
Metcon (Time)
For time:
30 ring muscle-ups
INTENDED STIMULUS
5:00-10:00.
Advanced athletes might come in as fast as 3:00, while others may creep past 10:00; most should land between 5:00-10:00.
Tailor appropriate scaling options for each individual athlete.
Partner athletes up on rings as needed (they’ll need the rest).
Metcon (No Measure)
Post-workout:
3 sets:
5-15 GHD back extensions
– Rest as needed.
COMPETE PROGRAMME
1) 230625
2) Chipper
3) Accessory I
Metcon (Time)
CHIPPER
For time:
50 wall-ball shots (14/20 lb) (9/10 ft)
50 alternating single-leg squats
– Rest 1:00
40 kettlebell swings (35/53 lb)
40 knees-to-elbows
– Rest 1:00
30 DB cleans (20/35 lb)
30 handstand push-ups
– Use two DBs for the cleans.
Strategy
Challenge yourself to hang on to the weighted movements for as many reps as possible. Go unbroken if you can. Don’t try and “game” the weightlifting movements in an attempt to save yourself for the gymnastics movements.
Push yourself outside your comfort zone and find areas where you need to improve.
Focus on your breathing through each movement. This can help keep you composed and relaxed.
Metcon (No Measure)
ACCESSORY – I
4 sets for quality:
25 seated leg raises
5 L-pull-ups
5 wall walks
In Accessory – I, the goal is quality movement. On the seated leg raises, try to get both heels off the ground at least three inches. If this is too challenging, try to lean back as you bring your heels of the ground.
It’s OK if you have to break the L-pull-ups into a couple of sets. Keep your legs as close to a 90-degree angle as possible. If this is too challenging, bend your legs and keep only your knees up.
Control the descent of the wall walks. Don’t just crash to the floor. If getting your chest to the wall is too challenging, practice getting as close to the wall as possible.