CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Time)
3 rounds for time:
37/50 calorie row
25 bench presses (43/61 kg)
INTENDED STIMULUS
14:00-18:00. Advanced athletes can push closer to 11:00.
Keep row to 3:30 or less.
Complete rounds of bench press in 4 sets or less.
Bench press load should be on the lighter side of moderate.
COMPETE PROGRAMME
1) Today’s Metcon
2) Main Lift
3) Conditioning
Back Squat (MAIN LIFT
4 sets:
10 back squats)
NOTES
Welcome to a new lifting cycle! In these next four weeks, we will build to a heavy power snatch, a new 10-rep max back squat, and a heavy snatch grip deadlift.
As always, the main lift is the focus of each day, and our accessory lifts are meant to be just that, accessories.
In today’s main lift, your first set of 10-rep back squats should be around 50% of your 1-rep-max. The goal here is to increase the loading on each set and finish with your heaviest successful set.
Rest at least 3:00 between sets, but no more than 5:00.
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
Stimulus & Goals
20:00-26:00 of work (not including rest)
400 m < 2:30
800 m < 5:00
1,200 m < 8:00
1,600 m < 10:00