CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Weight)
EMOM 16:
Min. 1 | 10/15 cal Echo bike
Min. 2 | 3 clean and jerks
– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.
– Score Heaviest Set of 3 Touch’n’Go C+J
INTENDED STIMULUS
Accumulate calories in :50 or less.
Allow at least :10 to transition to clean and jerks.
Complete clean and jerks in sets of three touch-and-go reps, NOT as singles.
Metcon (Weight)
Post-workout:
On a 6:00 clock:
Build to a 2-rep front squat
– 2 minutes after completing the workout, start a new 6:00 clock.
– Must clean the bar from the ground. Squat clean counts as first front squat.
COMPETE PROGRAMME
1) Today’s EMOM
2) Yesterday’s Metcon (the AMRAP3’s)
3) Core Conditioning
Metcon (No Measure)
CORE CONDITIONING
4 sets:
:10 V-ups
:10 hollow rocks
:10 hollow hold
– Rest :30
1:00 sandbag bear-hug hold
– Rest :30-1:00
NOTES
The goal of this workout is to perform :30 of continuous work of V-ups, hollow rocks, and hollow holds. If you can’t keep the work unbroken, try to do as many reps as possible in :30.
Scale the load of the bear-hug hold so you can hold on for 1:00. If you want to go heavy, go heavy. However, today it is OK to use a light sandbag. You don’t have to feel crushed by the end of the minute.