CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Time)
For time:
25 DB power snatches left-arm (15/22.5 kg)
25 DB power snatches right-arm
50 sit-ups
20 DB power snatches left-arm
20 DB power snatches right-arm
40 sit-ups
15 DB power snatches left-arm
15 DB power snatches right-arm
30 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
5 DB power snatches left-arm
5 DB power snatches right-arm
10 sit-ups
INTENDED STIMULUS
Finish between 15:00-20:00.
Maintain large chunks of reps on the DB snatches.
Keep moving on the sit-ups.
COMPETE PROGRAMME
1) Class Metcon
2) Main Lift
3) Conditioning
DAILY FOCUS
Macro: Monostructural
Micro: “Skills & WODs”
– Apply higher-skill movements and drills into workouts.
Go for big sets on workout 1. Try to go unbroken. Use the sit-ups to recover.
Metcon (5 Rounds for weight)
MAIN LIFT
5 sets for load:
1 behind-the-neck push press
1 snatch balance
1 overhead squat
NOTES
In week 2 of this 4-week cycle, we build to a heavy complex.
Start your working sets around 70-80% of your 1-rep-max overhead squat and build in load.
Rowing (No Measure)
CONDITIONING
10 sets for time:
250/300-m Row
– Rest :30 between sets.
Stimulus & Goals
Keep all sets under 1:30.
Start at a conservative pace and increase your pacing after the first couple of sets.
Strategy
Find a pace that you can maintain. Challenge yourself to not deviate from that pace by more than :05 in either direction.