CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
Medball Tosses with partner
1:00 Forward chest pass
1:00 Overhead toss
1:00 Underhand toss
1:00 Push press toss
1:00 “Wallball” toss
B. MOBILITY / ACTIVATION (1:00)
Glute Bridge + Reach
20 total reps
C1. SPECIFIC (10:00)
Landmine Clean and Press:
– 5/5 Landmine Single Arm Press, Split Stance
– 5/5 Landmine Romanian Deadlifts
– 5/5 Landmine Hang Clean High Pulls
– 5/5 Landmine Clean & Press
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Single Arm Ring Rows
– 2-3 x 2-5 Reps per Arm, Find appropriate angle & set up
C2. SPECIFIC (5:00)
Alternating Dumbbell Snatch
6/6 Single Dumbbell Deadlift, DB between legs
6/6 Dumbell Snatch
6 Alternating Dumbell Snatch
—-
Wall Balls
– 10 Medicine Ball Squats
– 5 Air Balls
– 2 x 5 Wall Balls
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WEIGHTLIFTING (Weight)
EMOM 10
Odd: 5/5 Landmine Clean & Press
Even: 5/5 Single Arm Ring Rows
Score: Weight
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
Odd: 3-5/ Landmine Clean & Press, Light
Even: 5-8 Ring Rows
Intermediate
As Written
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METCON (Time)
40-30-20-10
Alternating Dumbbell Snatch @ 50/35 lbs
Wall Balls @ 20/14 lbs
RX+ 30/20 lbs
Score: Time
Time Cap: 15:00
Kilograms:
RX: 22.5/15 & 9/6
Beg: 11/7.5 & 5/4
Int: 15/9 & 7/5
RX+: 22.5/15 & 13/9
Scaling Options
Beginner
30-20-16-10
Alternating Dumbbell Snatch @ 25/15 lbs
Wall Balls @ 12/8 lbs
Intermediate
Alternating Dumbbell Snatch @ 35/20 lbs
Wall Balls @ 16/12 lbs
ACCESSORY / EXTRA (Checkmark)
100 Russian Twists @ medball
Goal: Core Accessory