CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (2 Rounds for reps)
AMRAP 3:
7 ring dips
10 sumo deadlift high-pulls (25/34 kg)
Rest 5 min then…
AMRAP 3:
7 pull-ups
10 thrusters (25/34 kg)
INTENDED STIMULUS
Complete 3 or more rounds in each AMRAP.
Barbell loading should be light and unbroken for all rounds.
Ring dips and pull-ups should be completed in 1-2 sets.
Prioritize scaling options that allow athletes to move fast.
Bar Muscle-ups
Post-workout:
EMOM 7:
1-5 bar muscle-ups
COMPETE PROGRAMME
1) Today’s Metcon
2) Main Lift
3) Accessory
Bench Press (MAIN LIFT
5 sets for load:
3 pause bench presses
– Pause for :01 with the bar touching the body.
– Rest 2:00-3:00 between sets.)
NOTES
Perform 5 moderate-to-heavy sets (80% and higher). Build to a top-set, but leave 5-10 lbs in the tank. DO NOT go as heavy as possible.
The bar should contact closer to the sternum/ribs than the collarbone for the pause.
Metcon (No Measure)
ACCESSORY – I
5 sets for load:
:30 plank hold
50-ft DB overhead walking lunge
– Build to a heavy set of lunges.
– Rest 1:00 between sets.
NOTES
In Accessory – I, complete 25-ft on one arm and then immediately complete another 25-ft on the other arm. Start the lunges immediately after the plank hold.