CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Overhead Squat (Pre-workout:
4 sets for load:
3 overhead squats
– Build to your heaviest set.)
Metcon (Time)
For time:
10-8-6-4-2:
Squat snatches (52/75 kg)
– Perform 3 wall walks after each set.
INTENDED STIMULUS
7:00-15:00.
Moderate snatch loading.
Athletes must complete 1 rep every :20 to finish exactly at 15:00.
In the warm-up, athletes should be able to perform 3 snatches in under :30 and do 3 wall walks in :30.
COMPETE PROGRAMME
1) Today’s Metcon
2) Get Up Pull Up
3) Accessory I
Metcon (AMRAP – Rounds and Reps)
GET-UP PULL-UP
AMRAP 10:
1-2-3-4… etc.
DB Turkish get-ups (35/50 lb)
Strict chest-to-bar pull-ups
Stimulus & Goals
5 rounds or more.
Slower-paced workout to promote recovery, while allowing the potential to move with intensity if you’re feeling good.
Take the body through different ranges of motion.
Maintain consistent movement by switching arms on the TGU as needed and breaking up the C2B in singles if necessary.
Metcon (No Measure)
ACCESSORY – I
3 sets for quality:
10 DB windmills/arm
20 GHD hip extensions
:30 GHD hip extension hold
In Accessory – I, use a weight for the DB or KB on the windmills that allows you to perform all 10 reps unbroken before resting. If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.