CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Time)
3 rounds for time with a partner:
50-calorie Echo bike
1:00 synchronized handstand hold
50 GHD hip extensions
– Split up the bike and hip extensions; one person working at a time.
INTENDED STIMULUS
18:00-25:00.
With built-in rest for partners, this should be a fast workout. Once one partner starts to fatigue, they should transition quickly to stay fresh and hit each round hard.
Each round in 6:00-8:00; bikes in 4:00 or less; handstand holds in 2:00 or less; hip extensions in 2:00 or less.
COMPETE PROGRAMME
1) Today’s Metcon
2) Bike Conditioning
3) Accessory I
Metcon (No Measure)
BIKE CONDITIONING
On a 10:00 clock:
:20 assault bike arms only (hard pace)
:20 assault bike legs only (hard pace)
:20 assault bike arms and legs (slow pace)
Move as slowly as possible during the slow pace. This should allow you to maintain a consistent hard pace during the other two intervals.
If you do not have an assault bike, then substitute a 10:00 clock alternating :30 of seated with :30 of standing efforts on a C2 bike.
The goal of this drill is to learn how to push hard with the upper and lower body separately.
Metcon (No Measure)
ACCESSORY – I
4 sets for load and completion:
12 weighted Cossack squats
20 side-plank bends/side
20 hollow rocks
20 banded face pulls
In Accessory – I, use a DB or KB that allows you to complete 12 weighted Cossack squats unbroken on every round. Feel free to increase the load across multiple sets as long as the reps are unbroken.
Use a thin band on the face pulls.