CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Time)
Every 3:00 x 7 sets:
400-m run
– Score is your slowest 400-m time.
– Work Your Weakness? Scale the distance before avoiding completely.
– However, if injury means you need to avoid running, substitute 400/500m Bike/Row/Ski.
INTENDED STIMULUS
Finish each round in less than 2:15.
Single modality, monostructural workout.
Score is the slowest 400-m time.
Pays to hold a consistent pace.
Metcon (No Measure)
Post-workout:
2 sets:
2:00 plank hold
30 strict sit-ups
COMPETE PROGRAMME
1) Todays Metcon
2) (Tomorrow’s) Power Snatch
3) Accessory I
Power Snatch (7 sets for load:
Power snatch
5-5-5-5-5-5-5)
Stimulus & Goals
Build to a heavy set of 5 touch-and-go power snatches.
Lift once every 3:00.
Aim to increase weight across sets.
Start around 60% of your best power snatch.
Strategy
Practice pausing at the hip while standing tall before you push the bar down to the ground for the next rep.
Continually think about sitting the hips back and pushing your heels down hard as you go into the setup position.
Romanian Deadlift (RDL) (ACCESSORY – I
4 sets for load:
6 RDLs
– Rest 3:00 between sets.)
NOTES
For Accessory – I, use a similar load as your heaviest set of 10 RDLs from the previous week for all 4 sets of 6 reps this week.