CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Weight)
10 sets for load:
1 snatch deadlift to mid-thigh
1 hang power snatch
1 power snatch
INTENDED STIMULUS
Heavy day relative to each athlete’s capacity.
Aim to increase weight across sets.
Start around 65-70% of best power snatch.
Re-grip between movements; no touch-and-go.
Rest at least 2:00 between sets.
Last heavy snatch day was January 27, 2023.
COMPETE PROGRAMME
1) Today’s Metcon
2) Bike Carry
3) Jump Walk
4) Accessory I
Metcon (No Measure)
BIKE CARRY
Every 2:00 for 10 sets:
9/12 calorie Echo bike
75 ft. sandbag carry (100/150 lb)
Stimulus & Goals
Finish each set around 1:00. This will give you about 1:00 of rest before starting the next round.
Sprint each set on the bike.
Unbroken carries with the sandbag.
Metcon (Time)
JUMP WALK
10 rounds for time:
35 double-unders
3 wall walks
Stimulus & Goals
10:00-15:00.
Keep double-unders to :30 or less.
Metcon (No Measure)
ACCESSORY – I
Accumulate:
75 weighted hip extensions
In Accessory – I, use a load that you can perform at least 15 reps without stopping. You can increase the load across multiple sets or you can use the same weight for all 75 reps.