CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Turkish Get Up (Pre-workout:
Accumulate:
30 KB Turkish get-ups
– For quality.)
Metcon (Time)
For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats
1-2-3-4-5-6-7-8-9-10:
Strict ring dips
– Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.
INTENDED STIMULUS
Under 10:00.
Quick couplet, aim to finish each round in 1:00 or less.
Establish a steady single-leg squat pace to work through the first 3 rounds, accumulating almost 60 single-leg squats and only 6 ring dips.
In the middle rounds, maintain unbroken, steady sets of single-leg squats and consider breaking up the ring dips into short sets with quick breaks.
In the final 3 rounds, accumulate 27 ring dips and only 12 single-leg squats, so sets of 2-3 ring dips will likely become necessary to preserve muscular stamina.
COMPETE PROGRAMME
1) Metcon
2) Conditiong
3) Accessory I
Metcon (Time)
CONDITIONING
10 rounds for time:
400-m run
OR
400/500-m row
OR
800/1,000-m C2 bike
– Rest 2:00 between rounds.
Stimulus & Goals
30:00-40:00 (including rest).
Monostructural conditioning workout.
Keep all rounds to 2:15 or less.
Metcon (Weight)
ACCESSORY – I
4 sets:
50-ft farmers carry
20 weighted hip extensions
– Rest 1:00-2:00 between sets.
In Accessory – I, go as heavy as possible on the farmers carry. If you really want a challenge, try performing the farmer’s carry with two loaded barbells. Use a single DB to add load to the back extensions. This weight should allow you to perform at least 5 reps unbroken.
– Score heaviest round by adding farmers carry and hip extension weight together