CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Snatch (EMOM 20:
1 snatch)
INTENDED STIMULUS
Heavy lifting day relative to each athlete’s capacity.
Athletes may choose to squat or power snatch at any time.
Increase loading across as many sets as possible.
Some athletes may have an opportunity to PR!
COMPETE PROGRAMME
1) Today’s Lifting
2) Two Round Chipper
3) Accessory I
Metcon (Time)
TWO-ROUND CHIPPER
2 rounds:
50 up-downs
40 GHD sit-ups
30 alternating DB renegade rows (35/50 lb)
20 double-DB sumo deadlifts
10 bar muscle-ups
Stimulus & Goals
15:00-22:00.
Spend no more than 3:00 on up-downs.
Complete the GHD sit-ups in 3 sets or less.
Spend no more than 1:30 on bar muscle-ups.
Strategy
Don’t pace the first round of this workout. Go just as hard on the first round as you would the second.
Hang on to the DBs for as many reps as possible. Minimize breaks and get to the bar muscle-ups. Focus on a bigger hip drive toward the bar because your pulling may be fatigued from the DBs.
Remember to breathe on the GHD sit-ups and the up-downs.
On the renegade rows, widen your feet out a bit to create a more stable base to make movement a little easier.
Metcon (Weight)
ACCESSORY – I
3 sets:
20 double-DB overhead walking lunges
NOTES
In Accessory – I, find a DB weight that allows you to go unbroken. Focus on maintaining locked-out elbows throughout the entire set. This will challenge both the strength and mobility in your shoulders.