CROSSFIT BRACKNELL – CrossFit

CROSSFIT CLASS PROGRAMME

230207 (Time)

RX

3 rounds for time with a partner:

800-m run

10 rope climbs

50 overhead squats (29/43 kg)

– Run together and split the rope climbs and squats as needed.
INTENDED STIMULUS

25:00-33:00.

Run together.

Break up the rope climbs and overhead squats as needed.

Athletes should be able to perform at least 10-15+ reps every time they pick up the bar.

Challenge your more advanced athletes to perform touch-and-go or maybe even legless rope climbs.

COMPETE PROGRAMME

Workout Order:

1) Warm Up

2) 230206

3) 230207

4) Bike Conditioning

Metcon (No Measure)

WARM-UP

2 sets:

1:00 run, bike, row, or ski

5 snatch deadlifts to mid-thigh (45/35 lb)

5 snatch pulls

5 muscle snatches

5 overhead squats

5 hang snatches

5 snatches

3 sets:

5 snatches (building in load)

5 bar-facing burpees
NOTES

Take your time on the snatch progression, focusing on positioning as you prep for the workout.

Use the second part of the warm-up as a test. After finishing the second set, add your workout weight to the bar and practice a few reps prior to starting.

You should be out of breath after the warm-up. Take a little time to recover prior to starting the workout.

Metcon (Calories)

BIKE CONDITIONING

6 sets for max calories:

3:00 air bike

– Rest 1:00 between sets.
Stimulus & Goals

30-50 calories each set.

Consistent paces across the 3:00 effort.

Build bike stamina and conditioning.

Metcon (No Measure)

STRETCHING

3 sets:

:30 lacrosse ball roll/foot

:30 hamstring stretch/leg

:30 sit and reach (straddle)