CROSSFIT BRACKNELL – CrossFit
Class Programme
Metcon (Time)
3 sets for total time:
800/1,000-m row
– Rest 3:00 between sets.
BEGINNER
3 sets for total time:
400/500-m row
– Rest 3:00 between sets.
Metcon (No Measure)
SKILL WORK
Post-workout:
4 sets:
:20 Russian twists (14/20 lb)
:10 rest
:20 weighted sit-ups
:10 rest
– Use a medicine ball or DB.
COMPETE PROGRAMME
1) 231011
2) Strength II
3) Accessory I
Metcon (No Measure)
STRENGTH II
4 sets:
15 weighted GHD hip extensions (25/45 lb)
10 back-rack reverse lunges
NOTES
Use a load for both the hip extensions and the reverse lunges that allows for unbroken sets. Start lighter and increase loading across all four sets.
Metcon (No Measure)
ACCESSORY – I
EMOM 10:
Min. 1 | 5-10 strict toes-to-bars
Min. 2 | 10-15 wall-ball shots (20/30 lb) (9/10 ft)
NOTES
In Accessory – I, choose a rep volume that you can completed unbroken each minute.
Each set of work should be smooth and steady. Adjust the reps throughout the EMOM as needed to avoid grindy reps or an excessive breakdown in mechanics.
Scale the strict toes-to-bars to hanging knee raises and the wall-ball shot load, but aim to use a medicine ball that is heavier than usual.