Announcements
Weightlifting Workshop with Jessica Gordon-Brown is 12-230 on Saturday 23rd March.
BOOK NOW via our website to avoid missing out!
CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS
Clean and Jerk (3 reps x 4 sets @ 70-80%
2 reps x 3 sets @ 80-90%
1 rep x 2 sets @ 90%+)
Metcon (3 Rounds for reps)
3 x 2:00 rounds:
12 front squats (105/155 lb)
Max burpee box jump-overs
Rest 2:00
STIMULUS & GOALS
1:00+ to perform burpee box jump-overs.
Unbroken front squats early in the workout and in no more than 2 sets if needed later on.
With built-in rest, each round should be an all-out effort.
COMPETE
Class Lifting & Metcon
Accessory I
Metcon (No Measure)
ACCESSORY – I
4 sets:
100-foot handstand walk
1:00 strict pull-ups
– Rest 2:00 between sets.
GAS TANK
GAS TANK (No Measure)
10-20 minutes of :30 On/:30 Off
Choose two movements from the list below, perform them on alternate rounds:
Shuttle Runs
Row
Wall Ball
Double Under or Crossover
Box Jump (Step Down)
Burpee or Burpee Over Bar
Barbell Cycling @ 40% of Snatch or Clean & Jerk
For example, you might do :30 Row/:30 Rest/:30 Wall Ball/:30 Rest for one full round and do that 10 times for a 20 minute workout. You could start by doing it 5 times for a 10:00 workout and increase the number of rounds each week until you’re at 20:00. Don’t exceed 20:00 total work time.