CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (5 Rounds for reps)
5 x AMRAP 3:
400-m run
Max-rep strict pull-ups
– Rest 1:00 between AMRAPs.
INTENDED STIMULUS
Finish each run between 1:30-2:15.
Complete 5-15 pull-ups in each round.
Easier workout on the body after yesterday’s heavy weightlifting day.
Ring Dips (Post-workout:
5 sets:
5-10 strict ring dips
– Rest 1:00 between sets.)
COMPETE PROGRAMME
1) Linda
2) Accessory I
3) Today’s Metcon
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Stimulus & Goals
15:00-30:00.
Deadlifts unbroken in each set.
Bench press in 1-2 sets.
Loading on the cleans should allow you to complete 10 in less than 1:30.
Strategy
Look back at your previous score (if available) to get an idea for loading and strategy.
Don’t push to failure on the bench press. It will take a longer time to recover.
Perform quick singles on the cleans.
Mix your grip on the deadlifts to help preserve your grip.
Ring Push Ups (ACCESSORY – I
Accumulate:
100 ring push-ups
– Every time you break, perform 10 seated leg raises)
In Accessory – I, perform as many ring push-ups as possible. Once you break, perform 10 seated leg raises. Leave around 3 reps in the tank each time, rather than going to failure. Scale the seated leg raise by leaning back or only lifting one leg off the ground at a time.
For RX rings should be set as close to the floor as possible without your hands touching the ground.