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)