CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Weighted Pull-ups (Pre-workout:
5 sets for load:
1 strict weighted pull-up
– Rest exactly 1:00 between sets.)
Metcon (Time)
3 rounds for time:
30 jumping lunges
25 pull-ups
INTENDED STIMULUS
10:00 or less.
Pull-ups in 4 sets or less.
Consistent pace on the jumping lunges.
Gymnastics couplet with complimentary movement functions for high intensity.
COMPETE PROGRAMME
1) Today’s Metcon
2) Conditioning
3) Accessory I
Metcon (AMRAP – Reps)
CONDITIONING
EMOM 16:
Min. 1 | :40 calorie row
Min. 2 | :40 box jump-overs (24/30 in)
Stimulus & Goals
Push for one more rep.
10-20 calories in each interval.
10+ box jump-overs in each interval.
Strategy
Take the first few rounds to see where you are. Work on sustaining across the first four rounds and then try to increase the pace in the remaining rounds.
Metcon (No Measure)
ACCESSORY – I
4 sets:
12 GHD glute hamstring raises
15 weighted sit-ups
20 banded side steps (moving right)
20 banded side steps (moving left)
NOTES
In Accessory – I, see the video below for the GHD glute hamstring raises.
Use a DB or medicine ball for weighted sit-ups. Feel free to increase the load with each set.
On the banded side steps, keep your feet far enough apart to keep tension on the band the entire time. Double-looping the band may help.
GHD glute hamstring raises