CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (No Measure)
RX
EMOM 21:
Minute 1 | DB manmakers (15/22.5 kg)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.
INTENDED STIMULUS
Today’s score is heaviest back squat load.
Back squats start at a moderate weight and increase across all 5 sets.
Maintain 3-5 man makers every single round.
Man maker can be a thruster out of the squat or a stand, reset, and press or jerk overhead.
COMPETE PROGRAMME
Workout Order:
1) Warm Up
2) Main Lift
3) Accessory I
4) Tabata Mash Up
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)
5 push presses (30%)
3 push presses (40%)
3 push presses (50%)
3 push presses (60%)
– Take weight out of a rack.
NOTES
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
5 sets for load:
3 push presses
3 drop sets:
2 push presses
– Use 90% of your best set of 3.)
NOTES
All sets should be unbroken. Adjust the loading if needed.
Today’s goal is around 80-90% of your last previous 1-rep. If you can do more, go for it!
Drop sets should be clean and crisp.
Metcon (Weight)
ACCESSORY – I
3 sets for load:
10 behind the neck strict presses
NOTES
In Accessory – I, rest as needed and build to your heaviest set of 10. Use an empty barbell and keep your hands in a normal pressing grip on the bar.
Metcon (AMRAP – Reps)
TABATA MASH-UP
For reps:
Tabata double-unders
Tabata L-sit
Tabata handstand hold
Tabata sit-up
Tabata lunge
Stimulus & Goals
Develop gymnastics stamina in workout movements.
Maintain a consistent number of reps in each set.