CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Power Clean (Pre-workout:
Every 2:00 for 5 sets:
2 power cleans
– Must be touch-and-go.)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
2 hang power clean and jerks (47/70 kg)
4 box jumps (51/61 cm)
8 push-ups
INTENDED STIMULUS
8+ rounds; advanced athletes should push 12+.
Small reps + only 10:00 clock. Hit it!
Loading should be moderate and manageable.
Athletes should maintain unbroken hang power cleans every round.
Breaking up push-ups is no big deal as long as the rest is short and clean and jerks stay unbroken.
COMPETE PROGRAMME
1) Today’s Metcon
2) Accessory I
3) Sled Drag Squat
Metcon (No Measure)
ACCESSORY – I
Every 2:00 x 5 sets:
12/18-calorie row
1-5 ring muscle-ups
NOTES
In Accessory – I, work on stringing together high-quality muscle-ups with a higher heart rate and fatigued arms.
Reduce the calories or volume of muscle-ups as needed to finish with at least :45 of rest.
Scale to kipping chest-to-bar or kipping pull-ups as needed.
Metcon (No Measure)
SLED DRAG SQUAT
5 sets for completion:
100-m backward sled drag (25/45 lb)
15 back squats (95/135 lb)
NOTES
Stimulus & Goals
Lower body endurance and grind. At a steady pace, this will take close to 30:00.
Backward march on the sled.
Unbroken back squats.