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!