CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Time)
RX
3 rounds for time:
400-m run
80 double-unders
40 walking lunges
11:00-18:00.
Runs in 1:30-2:30, double-unders in :45-1:30, lunges in 1:00-2:00.
The first run will be very fast, while the 2nd and 3rd will slow down; encourage athletes to continue to push the pace.
Lunges will also feel more difficult after that first round; encourage athletes to tap into mental toughness and continue to move fast even while fatigued.
COMPETE PROGRAMME
1) 230221
2) Conditioning
3) Hold Clean Toes
Metcon (No Measure)
WARM-UP
4 sets:
200-m jog
10 alternating single-leg toe touches
10 Samson stretch
10 alternating toe touches in plank
10 air squat + good mornings
:30 double-unders
After the warm-up, you should be warm, loose, sweaty, and ready to rock. If you need to hit another run or do any other stretches prior to the workout, do so.
Use the 200-m jogs in the warm-up to work on your pace for each distance in the workout.
Metcon (Time)
CONDITIONING
3 sets for time:
800-m run
– Rest 2:00 between sets.
Stimulus & Goals
11:00-16:00 (including rest).
800 m < 5:00.
Metcon (Time)
HOLD CLEAN TOES
4 rounds for time:
:30 L-sit hold
7 power cleans (125/185 lb)
15 toes-to-bars
Stimulus & Goals
Gymnastics held for longer durations and under intensity.
12:00-20:00.
Spend no more than 2:00 on the L-sit hold. 45-1:30 on cleans. :30-1:30 on toes-to-bars.
Choose moderate loading on the cleans so that you can cycle quick singles. Similarly, the volume of toes-to-bar may be easy at first but gets challenging in the later rounds because of the L-sits.
Metcon (No Measure)
STRETCHING
2 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg