CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Time)
4 rounds for time:
400-m run
20 DB hang power cleans (12.5/15 kg)
100-m DB front rack carry (12.5/15 kg)
– Use two DBs for all movements.
INTENDED STIMULUS
11:00-16:00.
Light DB load and large sets.
Athletes should finish DB movements in 1-2 sets for the entire workout.
Move at a faster pace than a walk on the carries.
Gymnastics/Skill (4 Rounds for reps)
Post-workout:
For reps:
1:00 Double-unders
– Rest :30
:45 Double-unders
– Rest :20
:30 Double-unders
– Rest :10
:15 Double-unders
COMPETE PROGRAMME
1) Paused Bench Press
2) Class Metcon
3) Accessory I
Bench Press (MAIN LIFT
5 sets for load:
5 pause bench presses
– Pause for :01 with the bar touching the body.
– Rest 2:00-3:00 between sets.)
Perform 5 moderate-to-heavy sets (70% or higher). Build to a top-set, but leave 10-20 lbs in the tank. DO NOT go as heavy as possible.
The bar should contact closer to the sternum/ribs than the collarbone for the pause.
Metcon (No Measure)
ACCESSORY – I
For completion:
50 GHD sit-ups
200-ft handstand walk
50 GHD sit-ups
In Accessory – I, complete the work in the prescribed order while resting as needed. Scale the sit-up ROM and the distance of the handstand walk as needed. Scale the handstand for 50 alternating shoulder taps with their stomach or back facing the wall if needed. The back will be more difficult than the stomach.