CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Handstand Walk (6 sets:
1:00 max distance handstand walk or max rep wall walks
– Rest 1:00)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
1-2-3-4-5… etc.
Power clean (43/61 kg)
Deficit handstand push-up (4/2 in)
INTENDED STIMULUS
7+ rounds for most athletes.
Athletes should be able to do 5+ reps of whatever version of the handstand push-up chosen.
Great opportunity for athletes to get after a more challenging gymnastics movement.
Power cleans should be fast touch-and-go reps.
COMPETE PROGRAMME
Try to perform in this order:
MAIN LIFT
ACCESSORY I
CLASS METCON
ACCESSORY II
NEW FORMAT
– The Compete track is going to look and feel a little different as we move into the new year. Starting today, the Compete track will switch its work/rest days to follow a true competitor schedule. It will also become more independent of the CROSSFIT CLASS PROGRAMME, which will allow COMPETE to have training sessions that are more unique to competitors’ goals.
Macro: Open prep
– Preparing for the 2023 CrossFit Games Open.
Micro: – Strong while tired
– A month that focuses around doing strength-based tasks when the athlete is tired/exhausted.
– Practice hanging on to gymnastics and BB
movements for larger, unbroken sets.
– Lift heavy loads in workouts, either post-wod
or during.
Today is a well-balanced day full of lifting and higher-skill gymnastics. Look to challenge yourself on gymnastics and improve your skills.
Expect accessory two to take a little longer. This is ok because this workout is all about practice and positioning work.
Metcon (Weight)
MAIN LIFT
3 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
2 drop sets:
1 complex @ 95%
1 complex @ 90%
For the Main Lift, perform 3 heavy sets of the complex, building in load. Leave 10-20 lbs in the tank, versus going as heavy as possible.
Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
Rest 3:00 between sets.
Deficit Clean Deadlift (ACCESSORY – I
3 sets for load:
5 deficit clean deadlifts (2 in)
– Build to a heavy set of 5 reps.)
Metcon (No Measure)
ACCESSORY – II
4 sets for quality:
25 seated leg raises
5 L-pull-ups
5 wall walks
In Accessory – II, the goal is quality movement. On the seated leg raises, try to get both heels off the ground at least three inches. If this is too challenging, try to lean back as you bring your heels of the ground.
It’s OK if you have to break the L-pull-ups into a couple sets. Try to keep your legs as close to a 90-degree angle as possible. If this is too challenging, bend you legs and keep only your knees up.
Control the descent of the wall walks, versus just crashing to the floor. If getting your chest to the wall is too challenging, practice getting as close to the wall as possible.