CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
EMOM 6
– Odd- 5 Single Dumbbell Romanian Deadlifts + Plank Taps in remaining time
– Even- 5 Burpees / Down & ups + Jumping Air Squats in remaining time
B. MOBILITY / ACTIVATION (2:00)
– Lat Stretch on rig / Bar
45 sec / side
C1. SPECIFIC (8:00)
Dual Dumbbell Hang Snatch
– 5 Dual Dumbbell Deadlifts
– 5 Dual Dumbbell Hang High Pulls
– 2-3 Dual Dumbbell Hang Muscle Snatches
– 2 x 2-3 Dual Dumbbell Hang Snatch
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Burpees over Dumbbell
– 3-5 Reps
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Practice round
6 Air Squats
4 Burpees Over Dumbbell
2 Dual Dumbbell Hang Snatch
C2. SPECIFIC (5:00)
– 4-6 Ring Rows
– 4-6 Behind the Neck Band Pull Down
– 4-6 Prone Band Hamstring Curls
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METCON (5 Rounds for time)
5 rounds, Each for time
30 Air Squats
15 Burpees over Dumbbells
10 Dual Dumbbell Hang Snatch @ 50/35 lbs x 2
Rest 1:00
Score: Each round for time
Time Cap: 20:00
Kilograms: 22.5/15, Beg: 11/7.5, Int: 15/9
Scaling Options
Beginner
20 Air Squats
10 Burpees Step over Bar
8 Dual Dumbbell Hang Snatch @ 25/15 lbs x 2
Intermediate
30 Air Squats
15 Bar Facing Burpees
10 Dual Dumbbell Hang Snatch @ 35/20lbs x 2
POST METCON (Checkmark)
3-5 Sets of
8 Ring Rows, Pronated Grip
8 Behind the Neck Band Pull Down
8 Prone Band Hamstring Curls
Rest 1:00-1:30 Between Sets
Score: Checkmark
Timing: 10:00
Kilograms: N/A
Scaling Options
Beginner & Intermediate
As written, adjust weight as needed.
ACCESSORY / EXTRA (Checkmark)
3 x 15-20 Toes Touches
Goal: Core Accessory