CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Time)
3 rounds for time:
30 alternating DB snatches (35/50 lbs)
25 ring push-ups
100 double-unders
INTENDED STIMULUS
11:00-16:00.
Maintain sets of 10+ on the DB snatches.
Ring push-ups in 2:00 or less.
Significant upper-body pressing redundancy and heavy shoulder fatigue.
Metcon (No Measure)
Post-workout:
1 set:
Max ring row hold (top of row)
– Rest 1:00
Max ring rows
– Rest 1:00
Max ring row hold (top of row)
COMPETE PROGRAMME
1) Today’s Metcon
2) Bike Conditioning
3) Accessory I
Metcon (Calories)
BIKE CONDITIONING
5 sets for max calories:
3:00 air bike
– Rest 1:00 between sets.
Stimulus & Goals
30-50 calories each set.
Consistent paces across the 3:00 effort.
Build bike stamina and conditioning.
Metcon (4 Rounds for weight)
ACCESSORY – I
4 sets for load:
6 weighted chin-ups
25 seated rows with a band
– Rest 2:00 between sets.
In Accessory – I, perform the weighted chin-ups with a :01 pause at the bottom of each rep/in the hang. For the rows, loop a thick band around the base of an upright, sit on the floor with the feet straddled, and row quickly to the stomach. Roll up a towel to create a handle if desired.