CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
Amrap 4
“Coach Says”
Have members jogging in circles or in shuttles. Call out reps of different movements and stretches, such as:
– Reverse Lunges
– Burpees
– Squat to Stand
– Mountain Climbers
– Etc
B. MOBILITY / ACTIVATION (5:00)
2 Sets
– 5 Prone Back Extensions, Hold Extension for 3 seconds
– 10 Glute Bridge Walk Outs
– 15 Band Good Mornings
C1. SPECIFIC (8:00)
Deadlift, Focus on lat activation
– 5 Deadlifts to the Knees
– 5 Deadlifts Below the Knees
– 5 Full Range of Motion Deadlifts
– 5 Deadlifts @ Light weight
C2. SPECIFIC (5:00)
Dumbbell Snatch
– 5/5 Dumbbell Deadlifts (DB between legs)
– 5/5 Dumbbell Hang Snatch High Pull
– 6-8 Alternating Dumbbell Snatch
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Suitcase Walking Lunges
– 10 Walking Lunge Steps, unweighted
– 4/4 Walking Lunge steps, Suitcase Carry @ Workout Weight
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Deadlift
10:00 to Work up to a Heavy set of 5 Reps
Score: Weight
Time Cap: 15:00
Killograms: N/A
Scaling Options
Beginner
5 x 5 Deadlifts @ technical load
Intermediate
As written
Fitness
Every 2:00 x 5
5 Deadlifts
10/10 Lateral Step ups
20 Shoulder Taps
METCON (Time)
5 Rounds for Time
20 Dumbbell Snatches @ 50/35lbs
25′ Dumbbell Suitcase Walking Lunge @ 1 x 50/35 lbs*
* Add 25′ Each Round
Score: Time
Time Cap: 12:00
Kilograms: 22.5/15, Beg: 11/7.5, Int: 15/9
Scaling Options
Beginner
16 Dumbbell Snatches @ 25/15lbs
25′ Dumbbell Suitcase Walking Lunge @ 1 x 25/15lbs*
*Cap at 50′ Walking Lunges
Intermediate
20 Dumbbell Snatches @ 35/20lbs
25′ Dumbbell Suitcase Walking Lunge @ 1 x 35/20lbs
ACCESSORY / EXTRA (Checkmark)
Dumbbell Windmills
3 x 10/10
Goal: Core Accessory