CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Shoulder Press (5 sets for load:
10 shoulder presses)
INTENDED STIMULUS
All sets 50% or higher.
Build to a heavy set of 10 unbroken reps.
Lift once every 4:00.
Advanced athletes start at 70% and perform straight sets across.
This workout is a retest from 220326.
COMPETE PROGRAMME
1) Bike Toes To Bar
2) Yesterday’sClass Metcon
3) Main Lift
DAILY FOCUS
Macro: Monostructural
Micro: “Skills & WODs”
– Apply higher-skill movements and drills into workouts.
Two workouts today highlight our microfocus for the month. Workout 1 challenges you to work on your toes-to-bar under cardio fatigue and workout 2 with a higher box jump under muscular fatigue.
Metcon (No Measure)
BIKE TOES-TO-BAR
EMOM 21:
Min. 1 | 12/15 cal Echo bike
Min. 2 | 15 toes-to-bars
Min. 3 | Rest
Stimulus & Goals
Finish minutes one and two with at least :05 to spare.
Push the pace on the bike to make the toes-to-bar more challenging.
Strategy
Break the toes-to-bar into sets that manage your grip fatigue and limit your rest during breaks. Consider unbroken sets if you are confident in performing more than one set unbroken. Otherwise, consider 10/5, 8/7, or 5/5/5 as potential sets.
Front Squat (MAIN LIFT
Every 1:30 x 8 sets:
3 front squats (65-70%))
NOTES
Base the percentages on a recent 1-rep max.
While the weight is not super heavy, try to move as quickly as possible through each rep. If you are moving “fast” and your technique deteriorates, then you are moving too fast.
Think about leading with your elbows out of the bottom of each front squat. Heels down, elbows up!!!