CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Time)
RX
For time:
42/60 calorie row
then…
21-15-9-3:
Toes-to-bars
DB box step-ups (51/61 cm) (15/22.5 kg)
Alternating DB snatches (15/22.5 kg)
then…
42/60 calorie row
– Use a single DB for step-ups and DB snatches.
INTENDED STIMULUS
Grippy little triplet.
11:00-17:00.
Finish the row in 3:00 or less.
Maintain sets of at least 5 reps on the toes-to-bar.
Keep moving on the DB box step-ups and DB snatches.
COMPETE PROGRAMME
1) Class WOD
2) Bike Burpee
3) Front Squat Hold
Metcon (No Measure)
BIKE BURPEE
EMOM 15:
Min. 1 | 12/15-cal. Echo bike
Min. 2 | 15 burpees
Min. 3 | Rest
Stimulus & Goals
Finish the calories in :50 or less.
The burpees can consume most of the 1:00, but you should aim for a few seconds to spare.
Expect to feel your lungs and legs early on.
Metcon (No Measure)
FRONT SQUAT HOLD
10 rounds:
3 front squats
:30 sandbag hold (100/150 lb)
– Increase front squat load as desired.
Stimulus & Goals
Prioritize a heavier load on the front squats. Rest as needed.
Load should be at 60-85% of your 1-rep max.
Increase load across as many sets as possible.
Perform the sandbag hold unbroken for all sets.