CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Front Squat (7 sets for load:
5 front squats)
INTENDED STIMULUS
7 heavy sets across.
All sets between 70-80% of 1-rep-max.
Rest 3:00 between sets.
COMPETE PROGRAMME
Workout Order:
1) Warm Up
2) Main Lift
3) Accessory I
4) Swing Wall Ball
5) Stretching
Metcon (No Measure)
WARM-UP
3 sets:
20 jumping jacks
5 push-ups
5 piked push-ups
10 bent-over T-raises
10 standing snow-angel raises
1 set:
10 push presses (empty barbell or training bar)
7 push presses (30%)
7 push presses (40%)
7 push presses (50%)
– Take weight out of a rack.
Use the first three sets to elevate your heart rate and increase your range of motion.
On the final set, start with an empty barbell and then increase the loading on the barbell to build up to your working weight.
Push Press (MAIN LIFT
3 sets for load:
7 push presses
2 drop sets:
3 push presses
– Use 90% of your best set of 7.)
All sets should be unbroken. So if the designated percentage won’t allow this, adjust the loading accordingly.
Today’s goal is around 70% of your last previous 1-rep. If you can do more, go for it!
Drop sets should be clean and crisp.
Metcon (3 Rounds for weight)
ACCESSORY – I
3 sets for load:
10 close grip bench presses
In Accessory I – Rest as needed and build to your heaviest set of 10.
Metcon (AMRAP – Rounds and Reps)
SWING WALL-BALL
AMRAP 15:
15 Russian KB swings (53/70 lb)
15 wall-ball shots (14/20 lb)
Stimulus & Goals
Steady grind-type workout.
Complete KB swings and wall-balls in no more than 2 sets.
A single round should take less than 2:00.
Metcon (No Measure)
STRETCHING
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves