CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (5 Rounds for reps)
5 sets x 2:00 for reps:
400-m run
Max double-unders in the remaining time
– Rest 1:00 between sets.
INTENDED STIMULUS
Double monostructural couplet.
:20 of double-unders each round.
Aggressive 400-m runs immediately into a high-coordination effort under duress.
Rest 1:00 between efforts to allow for faster paces on the run.
Metcon (No Measure)
Post-workout:
3 sets:
30 GHD hip extensions
1:00 seated leg raise hold
COMPETE PROGRAMME
1) Box Jump Muscle Up
2) Today’s Metcon
3) Accessory I
4) Accessory II
Metcon (AMRAP – Reps)
BOX JUMP MUSCLE-UP
For total reps:
EMOM 14:
Min. 1 | :30 box jumps (24/30 in)
Min. 2 | muscle-ups
Stimulus & Goals
High-skill gymnastics day. Minimal movement interference, but a high heart rate.
Athletes should be able to get 5-10 jumps and 1 or more muscle-ups every minute. Advanced athletes should challenge themselves to complete 40+ muscle-ups across the entire workout.
Strategy
There is built-in rest after the box jumps. This gives us a full minute on the muscle-ups and allows for 2-3 sets.
If you can rebound the box jumps efficiently, then that will be the fastest way to accumulate repetitions. However, stepping down or even using your hands to help get down from the top of the box can help you keep moving for the entire interval.
Focus on maintaining a tight and aggressive kip on the muscle-up. This may deteriorate later in the interval or later in the workout, but this will be the most efficient and effective technique when performing these reps.
Metcon (4 Rounds for weight)
ACCESSORY – I
4 sets for load:
8 Bulgarian split squats/leg
– Rest 2:00 between sets.
– No rest between legs.
In Accessory – I, hold load either with DBs at the side or a barbell in the back rack (athlete’s choice).
Metcon (No Measure)
ACCESSORY – II
5 sets:
15 GHD sit-ups
– Rest :30.
15 Russian KB swings (heavy)
– Rest :30.
In Accessory – II, use a KB that is heavier than you’d usually swing in a workout or for conditioning.