CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
5k Run (Time)
Max Effort 5k Run
For time:
5k run or row or 10k bike
COMPETE PROGRAMME
1) 5k Run or 10k Bike
2) Main Lift
3) Accessory I
Metcon (Weight)
MAIN LIFT
5 sets for load:
1 pause push jerk
1 push jerk
– Rest 2:00-3:00 between sets.
– Pause in the dip of the first jerk for :02.
Begin your first set around 70-80% of your best push jerk and build to a heavy set of the complex for the day.
Complete both reps unbroken. Hold the dip of the first push jerk for :02, then drive hard to complete the rep.
For the second rep, dip and jump hard and fast without any pauses.
Metcon (No Measure)
ACCESSORY – I
EMOM 8:
Min. 1 | 10 KB Z-presses
Min. 2 | 10 renegade rows/arm
In Accessory l, find one weight for both movements and stay there for the entire workout. Find a weight that isn’t too heavy because this will get tough quickly. Don’t expect much rest between movements in this one.