CROSSFIT BRACKNELL – CrossFit
Class Programme
Metcon (Time)
PARTNER WORKOUT
3 rounds for time:
800-m run with a medicine ball (6/9 kg)
24 power snatches (47/70 kg)
– Athletes run together and switch as needed on the snatches.
– The medicine ball doesn’t touch the ground until the workout is over.
– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.
BEGINNER
3 rounds for time:
400-m run
18 power snatches (15/20 kg)
– Athletes run together and switch as needed on the snatches.
COMPETE PROGRAMME
1) 231010
2) Strength I
3) Skill I
Squat Snatch (STRENGTH I
EMOM 12:
1 squat snatch)
NOTES
Build to a heavy squat snatch for the day.
Increase load across as many sets as possible or perform the same weight across multiple sets.
If the squat snatch is difficult for you because of overhead squat limitations, reduce the load and focus on receiving the barbell at the bottom of the squat.
Metcon (5 Rounds for reps)
SKILL I
Every 3:00 x 5 sets:
200/250-m SkiErg
Max-rep unbroken handstand push-ups
NOTES
Ski at a moderate pace. Reduce the distance if necessary to finish comfortably in under 1:15.
Immediately kick up into a handstand and perform a single set of unbroken handstand push-ups.
Stay consistent with +/- 3 reps across the first 4 sets.
Finish the final set with a true maximum effort.