CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Distance)
RX
4 x 2:00 rounds for distance:
17/24 calorie row
Max distance handstand walk
– Rest 1:00 between rounds.
then…
4 x 2:00 rounds for calories:
24 push-ups
Max calorie row
– Rest 1:00 between rounds.
– Score is total distance walked plus total calories rowed.
Rows in 1:30 or less.
30-50 ft on the HS walk/round.
Push-ups in ~1:00.
10+ calories on the rower/round.
5-ft on the HS walk = 1 rep. Score is total reps of handstand walk and calories rowed.
COMPETE PROGRAMME
1) Warm Up
2) 230222
3) Main Lift
4) Accessory I
5) Warm UP
Metcon (No Measure)
WARM-UP
1 set:
1:00 row (easy)
10 scorpions
10 push-ups
10 kip swings
1 set:
1:00 row (moderate)
10 alternating push-up + reach
10 single-arm ring rows/side
1 set:
1:00 row (hard)
5 wall walks
10 shoulder taps (back-to-wall)
10 feet-elevated ring rows
EMOM 5:
15-25-ft handstand walk
Progress through the ski/push/pull circuits to warm up the shoulders and begin working on single-arm overhead balance and strength needed for the handstand walking.
After completing the circuits, take 5:00 to practice handstand walking with some DB rows thrown in. You can take more than 5:00 if you want, but spend at least that much time playing with different handstand-walking techniques and strategies.
In general, move through this warm-up at a more casual pace. Lean toward practicing your handstand walking in the warm-up over testing your handstand walking.
Push Press (MAIN LIFT
5 sets for load:
1 push press
3 drop sets:
2 push presses
– Use 70% of your best single.)
This is the final week of this 4-week cycle.
Build up to 80-90% of your 1-rep-max push press and then take five attempts to find a heavy single for the day.
Drop sets should be clean and crisp.
Metcon (No Measure)
ACCESSORY – I
Every 3:00 for 12:00:
10 single-arm DB high pulls/arm
10 feet-elevated ring rows
– Rest the remaining time in the 3:00 interval.
In Accessory – I, we are testing your single-arm strength in both the high pull and ring row. Find a weight that allows you to move with control during the high pull. Try to use as little momentum as possible during both of these movements.
Metcon (No Measure)
STRETCHING
Accumulate:
1:00 banded shoulder stretch/arm