CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
MONTHLY FOCUS
MURPH PREP & TRAINING PREGNANT AND POSTPARTUM ATHLETES
May programming focuses on helping athletes prepare for Memorial Day Murph, while our weekly education focuses on training pregnant and postpartum athletes, concluding with a CEU opportunity at the end of the month.
Murph Prep: Cindy, Angie, and a partner twist on Chelsea, plus five different running workouts.
Balance using these workouts to prepare for Murph by appropriately scaling volume for those who participate in multiple Murph-prep sessions.
CAP retest: May 1
New Movement: Introduction of the crossover on May 19.
Benchmarks: 1-rep max weighted pull-up on May 23 and 1-rep max back squat on June 1.
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
INTENDED STIMULUS
12-20+ rounds.
Pull-ups in 1-2 sets.
Push-ups in 1-3 sets.
Squats in :40 or less.
COMPETE PROGRAMME
1) Cindy
2) Heavy 230501
Metcon (Time)
HEAVY 230501
For time:
15 hang power cleans (65/92.5kg)
20 deadlifts
400/500-m row
Stimulus & Goals
<7:00.
Heavier hang power clean loading.
Use a hang power clean weight that you can cycle for 3-5 reps.
Strategy
This workout is a twist on yesterday’s class workout.
Break the hang power cleans into similarly sized sets, and then sprint through the remainder of the workout!