CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (8:00)
Double Tabata. 2 Sets on the same station
– No Push up Burpees
– Hollow Rock
– Air Squats
– Plate Ground to Overhead
– Hollow Body Plate Pull Overs
– Glute Bridge Plate Press
– Plate Thrusters
– Plate Hops
B. MOBILITY/ACTIVATION (1:00)
Hip to Lat Stretch on Rig
6/6
C. SPECIFIC (12:00)
Snatch
– 5 Muscle Snatch
– 5 Hang Power
– 5 Power Snatch
– Ramp up to workout weight
—
Bar Muscle ups
– 2 x 4 Beat Swings
– 2 x 2-4 Kip Swings
– 2 x 1-2 Bar Muscle ups /Jumping Bar Muscle ups / Pull ups
—
Wall Balls
– 2 x 3-6 Reps
—
Hand Release Push ups
– 2 x 3-6 Reps, Assisted as needed
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METCON (AMRAP – Rounds and Reps)
Amrap 25
3 Rounds of:
– 5 Bar Muscle ups
– 10 Hand Release Push ups
– 15 Wall Balls @ 20/14 lbs
5 Power Snatch @ 60-70%
Score: Rounds + Reps
Time Cap: 25:00
Kilograms: 9/6, Beg: 5/3, Int: 6/4
Scaling Options
Beginner
3 Rounds of:
– 5 Jumping Pull ups
– 7 Hand Elevated Push ups
– 9 Wall Balls @ 12/8 lbs
5 Power Snatch @ 65/45 lbs
Intermediate
3 Rounds of:
– 3-5 Pull ups / Jumping Bar Muscle ups
– 5-10 Push ups on Knees
– 15 Wall Balls @ 14/10 lbs
5 Power Snatch @ 60-70%
TEAM METCON (AMRAP – Reps)
Amrap 25
2 Rounds of:
– 5 Bar Muscle ups
– 10 Hand Release Push ups
15 Wall Balls @ 20/14 lbs
Max Rep Power Snatch @ 135/95 lbs
Score: Total Reps on Power Snatch
Time Cap: 25:00
Kilograms:
RX: 9/6 & 60/43
Scaling Options
Beginner
2 Rounds of:
– 5 Jumping Pull ups
– 7-10 Hand Elevated Push ups
15 Wall Balls @ 12/8 lbs
Max Rep Power Snatch @ 65/45 lbs
Intermediate
2 Rounds of:
– 3-5 Pull ups or Jumping Bar Muscle ups
– 5-10 Push up on Knees
15 Wall Balls @ 14/10 lbs
Max Rep Power Snatch @ 115/75 lbs
ACCESSORY / EXTRA (10 Rounds for calories)
Fan Bike Intervals
EMOM 10
0:15 HARD effort
Goal: Conditioning Bonus Work