CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (6:00)
Zoo EMOM!
EMOM6
1- 25′ Bear Crawl
2- 10 Cat / Cows
3- 25′ Crab Walk
B. MOBILITY / ACTIVATION (2:00)
– 10 / Side Scorpion Stretch
C. SPECIFIC (3:00)
Core Activation
1-2 Rounds:
6-8 Candlestick Toe Touche (or Knee Touch)
6-8 / Side Alternating Supermans
C2. SPECIFIC (8:00)
Dumbbell Snatch
1-2 Rounds, alternating sides after completing an entire round
– 5 Dumbbell Deadlifts
– 5 Dumbbell Muscle Snatch
– 5 Dumbbell Power Snatch
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Practice Round
4 Dumbbell Snatch
4 DUmbbell Step up Overs
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GYMNASTICS (AMRAP – Reps)
Tabata
– Hollow Rocks
– Supermans
– V-Ups
Score: Total Reps
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
– Hollow Ups
– Supermans
– Ab Mat Sit-ups
Intermediate
– Hollow Rocks
– Supermans
– Knee Tucks
METCON (3 Rounds for reps)
4:00 AMRAP x 3
Rest 2:00 Between AMRAPs
10 Dumbell Snatch @ 1 x 50/35lbs
10 Dumbbell Box Step up Overs @ 1 x 50/35lbs, 24/20″
Score: Total Reps
Time Cap: 16:00
Kilograms: RX: 22.5/15
Beg: 11/7.5, Int: 15/9
Scaling Options
Beginner
10 Dumbell Snatch @ 1 x 25/15lbs
10 Box Step up Overs @ 20/16″
Intermediate
10 Dumbell Snatch @ 1 x 35/20lbs
10 Box Step up Overs @ 1 x 35/20lbs, 24″/20”
ACCESSORY / EXTRA (Checkmark)
Side Plank Rotations
3 x 10/10
Goal: Core Accessory