CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
INTENDED STIMULUS
9-12 rounds.
Longer, moderate skill, pacing-focused workout.
Complete the DB work in 2 sets or less.
Complete most rounds of TTB in 2 sets or less.
Maintain a quick but consistent pace on the rower.
COMPETE PROGRAMME
Warm Up
1) CrossFit Games Open18.1
2) Conditioning
3) Accessory I
Cool Down
Metcon (No Measure)
WARM-UP
1 set:
1:00 row
10 alternating Cossack squats
10 single-leg DB deadlift/leg (35/50 lb)
10 alternating Cossack squats
10 sit-ups
1 set:
10 DB clean pull/arm (35/50 lb)
10 V-ups
10 DB push press/arm
10 hanging knee raises
1 set:
:30 row
5 DB cleans/arm (35/50 lb)
10 knees-to-armpits
5 DB jerks/arm
1 set:
:30 row
10 DB clean and jerks (35/50 lb)
5-10 toes-to-bars
NOTES
If you reach a movement that you’re unable to perform in this progressive warm-up, go back to a previous movement.
Perform all DB movements with a single DB.
Push the pace on the rower and find a sustainable pace for the workout.
Metcon (Time)
CONDITIONING
For time:
400-m run
Rest 1:00
800-m run
Rest 2:00
1,200-m run
Rest 3:00
1,600-m run
NOTES Stimulus & Goals
26:00-32:00
00 m < 2:30
800 m < 5:00
1,200 m < 8:00
1,600 m < 10:00
Metcon (No Measure)
ACCESSORY – I
4 sets for load:
10 DB lunges
15 weighted hip extensions
10 DB stiff leg deadlifts
NOTES
In Accessory I – Use a weight on each element that allows you to maintain controlled and unbroken reps. If you don’t have a GHD, perform a standing Jefferson curl with no weight.
Metcon (No Measure)
STRETCHING
1 set:
1:00 barbell forearm mash/side
:45double-forearm stretch
For the forearm smash, place your forearm on the floor and roll a barbell over it, stopping at the sore spots.