CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Push Press (EMOM 10:
5 push presses
– Add load every 2:00.
Right into…
EMOM 5:
1 push press
– Add load every 1:00.)
INTENDED STIMULUS
Build to a heavy set of 5 reps for 2 sets.
Build to a heavy single on-the-minute.
Heavy loads with short rest between sets.
First working set should be between 60-70% of 1-rep-max push press.
Barbell Split Squat (Post-workout:
3 sets:
10 DB Bulgarian split squats/leg
– 1 DB in each hand.
– Build in weight across sets.)
COMPETE PROGRAMME
1) Today’s Lifting
2) Half Collin
3) Accessory I
Half Collin (Time)
HALF COLLIN
3 rounds for time:
400-m sandbag carry (50/35#)
12 push presses (115/75#)
12 box jumps (24/20″)
12 sumo deadlift high pulls (95/65#)
Stimulus & Goals
15:00-20:00.
No more than two sets for the barbell movements.
No dropping the sandbag on the carry.
Constant movement with minimal rest.
Strategy
This workout is all about constantly and consistently moving through the three rounds. Finish the sandbag carry, take a couple of breaths, and immediately pick up the bar for the push press.
Try holding the sandbag on one shoulder so that you have a free arm to pump as you jog. Switch shoulders as often as you need to.
Perform each barbell movement unbroken and use the box jumps and sandbag carry as movements to catch your breath.
Consider stepping down from the box in an attempt to lower your heart rate prior to starting the sumo deadlift high pull and moving into the next round.
Metcon (Weight)
ACCESSORY – I
5 sets for load:
10 DB hang power cleans
10 DB shrugs
:30 DB farmers hold
– Rest as needed between sets.
– Use the same pair of DBs for all movements.
In Accessory – I, the goal is to perform all three movements unbroken with the heaviest load possible. Try to increase the load across as many sets as possible.