CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (7:00)
2-3 Rounds:
– 6-10 Step Ups
– 5 Inchworm + Down Dog
– 5 Squat to Stand
– 5 PVC or Band Overhead Squats
B. MOBILITY / ACTIVATION (3:00)
2 Sets
– 12 Alternating Bridge Up + Reach
– 0:10-15 Handstand Hold / Overhead Hold with Dumbbell or Plate
C. SPECIFIC (10:00)
Squat Snatch (Focus on Set-up & Timing of the pull)
– 5 Muscle Snatch
– 5 Overhead Squat
– 3 Hang Squat Snatch
– 3 Tempo Squat Snatch
– Ramp up to workout weight in 3 sets
—
Handstand Push ups
– 2 x 3-5 Pike Push-ups (Box or Floor)
– 2 x 3 Strict or Kipping HSPU / Reduced ROM / Dumbbell Z Press
– 1-2 x 3 HSPU or HSPU modification
—
Box Jumps:
5 Rebound Practice Jumps or Step-Downs
3-5 Box Jumps @ Workout Height
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METCON (Time)
30 rounds
5 Box Jumps, Step Down @ 24/20′
3 Handstand Push ups
1 Squat Snatch @ 135/95 lbs
RX+ Box @ 30/24 & Squat Snatch @ 155/105 lbs
Score: Time
Time Cap: 35:00
Kilograms:
RX: 60/43,
Beg: 30/20,
Int: 52/35
Scaling Options
Beginner
20 rounds
5 Box or Plate Jumps
3 Dumbbell Z Press or Push ups
1 Squat Snatch @ 65/45 lbs or RPE 6/10
Intermediate L1
30 rounds
5 Box Jumps, Step Down @ 24/20”
3 Pike Handstand Push Ups
1 Squat Snatch @ 115/75 lbs
Intermediate L2
30 rounds
5 Box Jumps, Step Down @ 24/20′
3 Reduce ROM Handstand Push Ups
1 Squat Snatch @ 135/95
TEAM METCON (AMRAP – Rounds and Reps)
AMRAP 35
10 Box Jumps, Step Down @ 24/20″
6 Handstand Push ups
4 Squat Snatch @ 135/95 lbs
RX+ 155/105 lbs
Score: Rounds & Reps
Time Cap: 35:00
Kilograms:
RX: 60/43,
Beg: 30/20,
Int: 52/35
Scaling Options
Beginner
10 Box or Plate Jumps
8 Dumbbell Push Press
4 Snatch @ 65/45 lbs or RPE 6/10
Intermediate
10 Box Jumps, Step Down @ 24/20″
6 Pike Handstand Push Ups
4 Squat Snatch @ 115/75
ACCESSORY / EXTRA (Checkmark)
2-4 x 3-5 Reverse Snow Angels
Goal: Upper Back Accessory