CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Hang Squat Clean (Pre-workout:
EMOM 5:
3 hang squat cleans
– Build in load.)
Metcon (AMRAP – Reps)
AMRAP 10:
3 wall-ball shots (6/9 kg)
3 ring dips
6 wall-ball shots
6 ring dips
9 wall-ball shots
9 ring dips
Etc …
– Continue to add 3 reps to both movements until time expires.
INTENDED STIMULUS
All athletes should get to the round of 15. Advanced athletes should push for the set of 21.
Conflicting movement functions between the press of the wall ball and the press in the ring dip.
Maintain unbroken wall-ball shot sets for as long as possible.
No singles on the ring dips.
COMPETE PROGRAMME
1) Today’s Metcon
2) Weighted Run Jump
3) Accessory I
Metcon (Time)
WEIGHTED RUN JUMP
For time:
1,200-m weighted run (14/20 lb)
50 weighted box jumps (20/24 in)
600-m weighted run
25 weighted box jumps
Stimulus & Goals
Finish in 9:00-14:00.
Highlight this month’s micro-focus.
Use a weighted vest to add weight to the workout.
Strategy
Move faster on the run than you want to. The weighted vest will make the workout more challenging, but the objective is constant movement.
Aim for the middle of the box on every box jump. Your legs will be a little shaky on the first couple of jumps after the run. Make an extra effort to jump higher than you think you need to.
Treat this workout as a sprint. Head down and go.
Metcon (Time)
ACCESSORY – I
4 sets:
100-ft handstand walk
1:00 plank hold
– Rest 2:00 between sets.
NOTES
In Accessory – I, set up a 100-ft course and walk as unbroken as possible.
Perform the plank on your hands or your forearms.
If you are unable to walk on your hands or you know you will struggle with the volume, consider one of the scaling options. Reduce the distance of the walk or give yourself 1:00 to walk as far as you can. Scale to 50 alternating shoulder taps if you are unable to walk on your hands.