CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
“Coach Says”
Have members perform shuttle runs for 5:00 and call out reps of movements to help get members warm for the workout:
– Burpees
– Plank Toe Taps
– Beat Swings
– Toes Touches
– Jumping Knee Tucks
– Etc
B. MOBILITY / ACTIVATION (2:00)
Inchworm to Cobra
6-10 Reps
C1. SPECIFIC: (8:00)
Toes to Bar Timing Drill:
– 5-8 Beat Swings with Box
– 2 x 3-5 Leg Raises
—
Band Assisted Toes to Bar
– Beat swing with band behind calves
– 2-3 x 3-5 Swinging Leg Raises
The specific warm up is a demonstration and explanation of the drills athletes are going to do for their drill set. We should budget a total of about 20:00 for the specific warm up AND the working sets. When you’ve demonstrated the drill and what to focus on, members will start with the beat swings + the actual drill to give it a first shot.
C2. SPECIFIC (6:00)
Power Snatch
– 5 Muscle Snatch
– 5 Hang Power Snatch
– 5 Power Snatch
– 5 Power Snatch @ Workout Weight
—
Practice Round
– 2 Power Snatch
– 10 Double / Single unders
– 2 Toes to Bar
– 2 Power Snatch
– 2 Toes to Bar
– 10 Double / Single unders
– 2 Power Snatch
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GYMNASTICS DRILLS (Checkmark)
3-5 Sets
2-5 Toes to Bar Timing Drill
5-10 Band Assisted Toes to Bar Drill
Rest 1:00-2:00
Score: Checkmark
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
– Swinging Knee Raises
– Beat Swings, no Band
Intermediate
As written
Fitness:
5 Sets
3-5 Strict Toes to Bar / Leg Raises / Knee Raises
10 Plank Knees To Elbows
METCON (Time)
For time
25 Power Snatch @ 75/55 lbs
150 Double Unders
50 Toes to Bar
25 Power Snatch @ 75/55 lbs
50 Toes to Bar
150 Double unders
25 Power Snatch @ 75/55 lbs
Score: Time
Time Cap: 20:00
Kilograms: 35/25, Beg: 20/15, Int: 30/20
Scaling Options
Beginner
20 Power Snatch @ 45/35
150-200 Single Unders
40 Ab Mat Sit-ups
20 Power Snatch @ 45/35
40 Ab Mat Sit-ups
150-200 Single unders
20 Power Snatch @ 45/35
Intermediate L1
25 Power Snatch @ 65/45 lbs
75 Double Unders
50 Swinging Leg Raises
75 Power Snatch @ 65/45 lbs
50 Swinging Leg Raises
75 Double unders
25 Power Snatch @ 65/45 lbs
Intermediate L2
25 Power Snatch @ 75/55 lbs
75-150 Double Unders
25 Toes to Bar
75 Power Snatch @ 75/55 lbs
25 Toes to Bar
75-150 Double unders
25 Power Snatch @ 75/55 lbs
ACCESSORY / EXTRA (Checkmark)
Seated Around the World
3 x 15, Light
Goal: Shoulder Accessory