CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Time)
5 rounds for time with a partner:
20 front squats (34/52 kg)
30 kettlebell swings (53/70 lb)
40 partner medicine-ball sit-ups (6/9 kg)
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.
INTENDED STIMULUS
17:00-24:00.
Squats and KB swings in 1:30 or less.
Sets of 5+ on the squats and KB swings.
2:00 or less on the sit-ups.
Maintain a sprint pace throughout the workout with one person working and the other resting for all movements.
COMPETE PROGRAMME
1) Thursday’s Metcon
2) Main Lift
3) Run Burpee
Front Squat (MAIN LIFT
Front squat:
– Build to a 3-rep-max.
– Rest 2:00-3:00 between attempts.)
For the Main Lift, build to a 3-rep-max front squat. Take the full 3:00 of rest between your heaviest sets and only make an attempt at a failed set once.
If you fail a load a second time, reduce the weight and perform 2 drop sets of 3 reps at 80-90% of your heaviest set of the day.
Metcon (AMRAP – Reps)
RUN BURPEE
On a 20:00 clock:
5 sets for reps:
0:00-2:00
200-m run
Max burpees
2:00-4:00
– Rest
Stimulus & Goals
Push for one more rep in each interval.
Keep runs to 1:00 or less.
15-25 burpees per set.