CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Overhead Squat (Pre-workout:
Build to heavy 3-rep overhead squat from the floor with a power snatch.)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
400/500 m row
15 pull-ups
10 overhead squats (34/52 kg)
INTENDED STIMULUS
3-5 rounds.
Fast triplet!
Lighter overhead squat and smaller pull-up sets.
Athletes should move through the pull-ups and overhead squats in 1-2 sets, but ideally complete them unbroken.
The row should be fast but also a chance to recover before returning to the pull-ups and squats.
COMPETE PROGRAMME
1) Today’s Metcon
2) Accessory I
3) Accessory II
4) 6th April’s workout with Weighted Muscle Up
Metcon (Weight)
ACCESSORY – I
3 sets:
10 alternating back rack lunges
In Accessory – I, go for 10 smooth and controlled reps. 5 reps on each leg.
Take the barbell off a rack and increase loading across each set.
Metcon (Time)
ACCESSORY – II
For time:
400-m sled drag (25/45 lb)
In Accessory -Il, attach a rope or a ring strap to the sled. Facing the sled, grab the rope or ring strap and walk backward until you accumulate 400 meters. The weight should allow a smooth, steady pace across the entire distance. You may have to stop 2-3 times. However, if you can go unbroken, go for it!
Metcon (No Measure)
230406 W/ WEIGHTED MUSCLE-UPS
6 x 2:00 min rounds:
5 deadlifts (195/275 lb)
Max weighted ring muscle-ups in the remaining time
– Rest 1:00 between rounds.
– Score both the deadlift and muscle-up (reps).
Stimulus & Goals
A combination of heavier deadlifts + loaded muscle-ups.
Built-in rest will allow enough recovery to keep relatively consistent muscle-up reps per round. Expect these to get tougher with increased fatigue.
Deadlift should be unbroken (at least for the first few sets), but relatively challenging.
Use a vest to load the ring muscle-ups.