CROSSFIT BRACKNELL – CrossFit
WARM UP (INDY) (No Measure)
A. GENERAL (8:00)
Partner Warm up
AMRAP 8 — You Go, I Go Style:
10 Shuttle Runs (5/Partner)
10 Plate Ground to Overhead (5/Partner)
10 Burpees onto Plate (5/Partner)
10 Plate Sit-up Passes (5/Partner, Facing Partner)
10 Squat to Press (5/Partner)*
* Hold Squat for 5 presses / Partner
B. MOBILITY/ACTIVATION (3:00)
10-15 Down Dog + Calf Pedals
10-15 Heel to Toe Rocks
10-15 Pogo Jumps
C. SPECIFIC (8:00)
Hang Power Snatch
– 5 Snatch Grip Romanian Deadlifts
– 5 Snatch Grip Romanian Deadlift into Muscle Snatch
– 5 Hang Power Snatch
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Hang Power Clean and Jerk
– 5 Romanian deadlift into Muscle Clean
– 5 Shoulder Press
– 5 Hang Power Clean & Push Press, Pause in the receiving position.
– 5 Hang Power Clean and Jerk
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Ramp up to workout weight
—
Practice Round
– 10 Double Unders
– 3 Hang Power Snatch
– 3 Burpee Over Bar
– 3 Hang Power Clean & Jerk
– 3 V-ups / Modification
WARM UP (TEAM) (No Measure)
A. GENERAL (8:00)
Partner Warm up
AMRAP 8 — You Go, I Go Style:
10 Shuttle Runs (5/Partner)
10 Plate Ground to Overhead (5/Partner)
10 Burpees onto Plate (5/Partner)
10 Plate Sit-up Passes (5/Partner, Facing Partner)
10 Squat to Press (5/Partner)*
* Hold Squat for 5 presses / Partner
B. MOBILITY/ACTIVATION
10-15 Down Dog + Calf Pedals
10-15 Heel to Toe Rocks
10-15 Pogo Jumps
C. SPECIFIC
Hang Power Snatch
– 5 Snatch Grip Romanian Deadlifts
– 5 Snatch Grip Romanian Deadlift into Muscle Snatch
– 5 Hang Power Snatch
—
Hang Power Clean and Jerk
– 5 Romanian deadlift into Muscle Clean
– 5 Shoulder Press
– 5 Hang Power Clean & Push Press, Pause in the receiving position.
– 5 Hang Power Clean and Jerk
—
Ramp up to workout weight
—
Practice Round
– 10 Double Unders
– 3 Hang Power Snatch
– 3 Burpee Over Bar
– 3 DB Hang Power Clean & Jerk
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METCON (4 Rounds for reps)
5-5-5-6
100 Double Unders
20 Hang Power Snatch @ 65/45 lbs
15 Burpee Over Bar
10 Hang Clean and Jerks @ 65/45 lbs
Max Rep V-Ups
Rest 1:30 Between Amraps
Score: Total V-Ups Reps
Time Cap: 26:00
Kilograms: 30/20, Beg: 20/15, Int 25/15-20
Scaling Options
Beginner
100 Single Unders
15 Hang Power Snatch @ 45/35 lbs
10 Burpee Step Over Bar
10 Hang Cleans @ 45/35 lbs
Max Rep Ab mat Sit-ups
Intermediate
50-100 Double Unders
20 Hang Power Snatch @ 55/35-45 lbs
15 Burpee Over Bar
10 Hang Clean and Jerks @ 55/35-45 lbs
Max Rep V-Ups
TEAM WORKOUT (AMRAP – Rounds and Reps)
In Teams of 3, Waterfall Style
Amrap 12
75 Double Unders
20 Hang Power Snatch @ 65/45 lbs
15 Burpees to Plate
10 Alt Dumbbell Hang Clean & Jerk @ 50/35 lbs x 1
Rest 2:00
Amrap 10
50 Double Unders
15 Hang Power Snatch @ 65/45 lbs
10 Burpees to Plate
7 Alt Dumbbell Hang Clean & Jerk @ 50/35 lbs x 1
Rest 2:00
Amrap 8
35 Double Unders
10 Hang Power Snatch @ 65/45 lbs
7 Burpees to Plate
5 Alt Dumbbell Hang Clean & Jerk @ 50/35 lbs x 1
Score: Each Amrap for Rounds & Reps*
Time cap: 34:00
Kilograms: 30/20, 22.5/15
Scaling Options
Beginner
Single Unders:
– 100, 75 & 50
Hang Power Snatch @ 45/35 lbs
– 15, 10, 7
Burpees Step onto Plate
– 10, 7, 5
Alt Dumbbell Hang Clean & Jerk @ 25/15 lbs x 1
– 10, 7, 5
Intermediate
Double Unders: 50, 35, 20
Hang Power Snatch (Reps as written): 45/35 lbs
Burpees to Plate: As written
Alt Dumbbell Hang Clean & Jerk: @ 35/20 lbs x 1
POST METCON (OPTIONAL) (Checkmark)
EMOM X 6-9
1: 0:50 Reverse Bear Crawl w/ Plate Drag
2: 0:50 Russian Twists w/ Plate
3: 0:50 Tall Kneeling Overhead Plate Hold
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ACCESSORY / EXTRA (Checkmark)
Tabata
– Barbell Glute Bridge Floor Press
Goal: Press Endurance Accessory