CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (5 Rounds for weight)
Pre-workout:
Every 2:00 x 5 sets:
6 alternating DB squat snatches
Metcon (Time)
5 rounds for time:
20 alternating single-leg squats
20 alternating DB snatches (15/22.5 kg)
INTENDED STIMULUS
8:00 – 14:00.
Each movement should take around 1:00 early on and remain under 1:30 in later rounds, keeping each round under 3:00.
Ensure athletes bend the legs and keep the hips low to preserve midline stability and delay midline fatigue.
COMPETE PROGRAMME
1) Main Lift
3) Today’s Metcon
3) Bike GHD
Power Snatch (MAIN LIFT
4 sets:
2 power snatches
4 sets:
1 power snatch)
All lifts in the first four sets are meant to be touch-and-go. The last four sets are all singles. Increase the loading across as many sets as possible to around 75%+ of your 1-rep-max.
Do not push to PR in the four sets of singles. The goal is to stay smooth and solid while lifting 80%+. Next week, we will push for a new PR.
Rest at least 2:00 between sets.
Metcon (AMRAP – Reps)
BIKE GHD
EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | :30 GHD sit-ups
Stimulus & Goals
Constant movement in both exercises for each :30 interval.
7-12+ calories on the bike.
12-18+ GHD sit-ups.
Strategy
Use the first round of this workout to feel out what you are capable of on both movements. Then, try to hold that pace for the entire 16:00.
Challenge yourself not to decrease in reps by 5 or more in either exercise.
Expect the bike to make the GHD sit-ups more difficult. Remember to use your arms and straighten your legs on the way up.