CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Hang Snatch (Pre-workout:
EMOM 6:
2 hang squat snatches)
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 5:
10 squat snatches (34/52 kg)
20 box jump-overs (51/61 cm)
30 kipping pull-ups
Rest 5 minutes
AMRAP 5:
10 power snatches (34/52 kg)
20 box jump-overs (51/61 cm)
30 strict pull-ups
INTENDED STIMULUS
1-2 rounds each AMRAP.
Touch and go snatches in 1:15 or less.
Kipping pull-ups in 3 sets or less.
Strict pull-ups in 7 sets or less.
COMPETE PROGRAMME
1) Warm Up
2) 230213
3) 230214
4) Accessory I
Metcon (No Measure)
WARM-UP
3 sets:
10 scorpion stretches (slow)
10 table tops (slow)
:20 sit and reach (middle)
:20 sit and reach (left leg)
:20 sit and reach (right leg)
3 set:
1:00 row (easy to moderate pace)
10 good mornings + hop
10 leg swings/leg
1 set:
200-m run
1:00 row (faster than workout pace)
200-m run
NOTES
Take the first three sets to get the body moving and to increase range of motion.
In the next three sets, focus on sitting upright on the rower and breathing through each stroke.
On the final set, give one good push on the rower. Rest for at least 5:00 before starting the workout.
Metcon (Time)
230213
4 rounds for time:
400-m run
400/500-m row
Stimulus & Goals
Opportunity to take a break from loading and range-of-motion.
Keep rounds between 3:30-4:30.
Focus on running and rowing techniques.
Metcon (AMRAP – Rounds and Reps)
230214
AMRAP 5:
10 squat snatches (75/115 lb)
20 box jump-overs (20/24 in)
30 kipping pull-ups
Rest 5 minutes
AMRAP 5:
10 power snatches (75/115 lb)
20 box jump-overs (20/24 in)
30 strict pull-ups
Stimulus & Goals
1-2 rounds on each AMRAP.
Light to moderate barbell loading.
Complete the kipping pull-ups in 3 sets or less.
Complete the strict pull-ups in 7 sets or less.
Metcon (No Measure)
ACCESSORY – I
10 sets:
75-ft sled push (50/90 lb)
75-ft sled pull
– Rest 1:00 between sets.
NOTES
In Accessory – I, the suggested weight is added to the sled. Add a rope to the sled to pull it. The rope can be kept on the sled while you push and then used to pull the sled. The pull should be a backpedal, not an over-the-shoulder drag.
Move as fast as possible on the sled push and pull.