CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
2k Row (Time)
Max Effort 2k Row
INTENDED STIMULUS
7:00-10:00.
Shoot for a consistent 1:45-2:30/500-m pace.
Chance to really push the pace on the rower.
If you’re not falling off the rower at the end, you didn’t do it right.
Metcon (No Measure)
Post-workout:
3 sets:
Max unbroken strict ring-dips
1:00 plank hold
COMPETE PROGRAMME
1) Today’s Metcon
2) Pressing Stamina
3) Accessory I
Metcon (Time)
PRESSING STAMINA
For time:
15-12-9:
Strict handstand push-ups
*Complete 21 sit-ups after each set.
15-12-9:
Strict ring dips
*Complete 21 sit-ups after each set.
15-12-9:
Push-ups
*Complete 21 sit-ups after each set.
Stimulus & Goals
Finish this workout in 12:00-18:00.
If upper-body gymnastics pressing is a strength of yours, this workout will be all about the sit-ups.
If you can’t perform the 15-12-9 rep scheme movements in 3 sets or less, scale the volume. Or, complete 1:00 of max reps during the round of 15, 1:00 of max reps during the round of 12, and :30 of max reps during the round of 9 for all the movements. This will allow you to get in a good amount of work while maintaining the stimulus.
If high-volume sit-ups destroy you, modify the reps to 15.
Metcon (No Measure)
ACCESSORY – I
5 sets:
5 chin-ups (supinated grip)
5 wide-grip pull-ups (pronated grip)
10 alternating DB renegade rows
In Accessory – I, use a narrower grip for the chin-ups than you would for pull-ups. Use a wider grip for your wide-grip pull-ups. Increase the weight on the renegade rows over as many sets as possible.