CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
230208 (Time)
RX
5 rounds for time:
30 hip extensions
30 strict sit-ups
INTENDED STIMULUS
15:00-20:00.
Complete each round in 4:00 or less.
Controlled reps that focus on quality movement and target the posterior chain.
Metcon (No Measure)
Post-workout:
Accumulate:
30 strict toes-to-bars
COMPETE PROGRAMME
Workout Order:
1) Main Lift
2) Accessory I
3) 230208
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%)
5 push presses (40%)
5 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 (3 sets for load:
5 push presses
3 drop sets:
2 push presses
– Use 90% of your best set of 5.)
All sets should be unbroken. Adjust the loading accordingly if the designated percentage won’t allow this.
Today’s goal is around 75-80% 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:
20 alternating DB strict presses
In Accessory – I, rest as needed and build to your heaviest set of 20. Use two dumbbells and alternate which arm is pressing. At the end of the set, each arm will have done 10 reps.
Metcon (No Measure)
STRETCHING
2 sets:
1:00 couch stretch/side