CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
3:00 ” Coach Says” Jump Rope Warm up
– 25′ Inchworm walk
– 25′ Crab Walk (forward)
– 25′ Bear Crawl
– 25′ Crab walk (reverse)
B. MOBILITY / ACTIVATION (2:00)
– Accumulate :30-:60 Dead Hang Hold *
– 5 Straight Leg Bridge Ups, Hold each rep 5s
*Coaches, cue advanced athletes to try single arm hang!
C. SPECIFIC (8:00)
“Rack” Pulls
– 6-8 Tempo Romanian Deadlifts
– 2 x 3 Tempo “Rack” Pulls, extension hold for :10-:20 between each rep
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Ramp Up / Practice in sets of 3:
– 3-5 x 3, Increasing load
C2. SPECIFIC (8:00)
Hang Power Snatch
– 3-5 Tall Snatch to Hang Scoop
– 3-5 Hang Muscle Snatch
– 2 x 3-5 Hang Power Snatch
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Ramp up to Workout Weight in 3-4 sets of 2 reps
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WEIGHTLIFTING (8 Rounds for weight)
Deadlift “Rack” Pulls
8 sets
3 “Rack” Pulls
0:20-0:30 Extension hold after the last rep.
Rest 0:30-0:45 Between Sets
@ 50-60% (Band Optional)
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
As Written, Light Load
Intermediate
As Written
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METCON (5 Rounds for weight)
5 sets of 2:00 On / 1:00 Off
5 Hang Power Snatch @ 60-70%
Max rep Double Unders in remaining time
Score: Weight
Time Cap: 14:00
Kilograms: N/A
Scaling Options
Beginner
3-5 Hang Power Snatches @ Technical Load
Intermediate
As written
ACCESSORY / EXTRA (Checkmark)
Bird Dog Band Row
3 x 12/12
Goal: Core + Post Chain Accessory