CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (3 Rounds for weight)
Pre-workout:
3 sets:
5 KB snatches/arm
– increase weight across sets
Metcon (Time)
5 rounds for time:
400/500-m row
20 Russian KB swings (24/32 kg)
INTENDED STIMULUS
14:00-18:00.
Use a heavier loading on the KB than normal.
Keep the row to 2:30 or less.
Spend 1:00 or less on the KB swings.
COMPETE PROGRAMME
WORKOUT ORDER:
CLASS METCON
MAIN LIFT
ACCESSORY I
If you are confident you can go unbroken on the KB swings in workout 1, push the pace on the rower. This is the only place to make up time at this point.
Try to rest minimally between workouts 1 and 2. This way you can practice lifting post-workout.
Metcon (Weight)
MAIN LIFT
3 sets for load:
1 snatch high pull
1 hang power snatch
1 hang squat snatch
2 drop sets:
1 complex @ 95%
1 complex @ 90%
For the Main Lift, perform 3 heavy sets of the complex, building in load. Leave 10-20 lbs in the tank, versus going as heavy as possible.
Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
Rest 3:00 between sets.
Hang Snatch Pull
ACCESSORY – I
3 sets for load:
5 hang snatch pulls
– Build to a heavy set of 5 reps.
For Accessory – I, build to a heavy set of 5 hang snatch pulls. All sets should be heavier than the top set of your Main Lift.