CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Weight)
7 sets for load:
1 power clean
1 hang power clean
1 jerk
INTENDED STIMULUS
Heavy complex day!
The limiting factor will depend on the athlete, but most likely will come down to the jerk.
Athletes can build each set but should begin working sets around 70%+ of their 1-rep-max.
Rest 2:00-3:00 between sets.
COMPETE PROGRAMME
1) Today’s Lifting
2) Swing Wall Ball Bike
3) Accessory I
Metcon (Time)
SWING WALL-BALL BIKE
5 rounds:
10 KB swings (53/70 lb)
20 wall-ball shots (20/30 lb)
800/1,000-m C2 bike
Stimulus & Goals
18:00-25:00.
Steady grind of a workout.
Unbroken KB swings and no more than 2 sets on the wall-ball shots.
A single round should take less than 4:30.
Metcon (No Measure)
ACCESSORY – I
3 sets:
10 strict toes-to-bars
20 GHD sit-ups
– Rest as needed between sets.
In Accessory – I, focus more on quality than getting through the work quickly. If needed, you may break up each movement into 2 sets.