CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
2 rounds
45 sec Forward lunges, 15s rest
45 sec Banded Monster Walk, 15 sec rest
45 sec Lateral Lunges, 15 sec rest
B. MOBILITY/ACTIVATION (1:00)
Single leg Psoas Pulls
2 x 10/10
C1. SPECIFIC (10:00)
Toes to Bar Drills
Toes to Bar Timing Drill
– 6 Beat Swings
– 6 Swing + Knee Raises
– 6 Swing + Leg Raises / Toes to bar
C2. SPECIFIC
DB Snatch
Ramp up to workout weight
6 reps @ Workout weight
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Practice Round
6 Dumbbell Hang Snatches
6 Toes to Bar
6 Calorie Machine
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METCON (Time)
5 Rounds
20 Alternating Dumbbell Hang Snatches @ 50/35 lbs x 1
20 Toes to Bar
20/16 Calorie Machine / 400 Run
-rest 1 min b/w-
RX+ 30 Calories
Score: Total Time incl Rest
TC: 23 minutes
KG: 22.5/15, Beg 11/7.5, Int 15/10
Scaling Options
Beginner
16 Alternating Dumbbell Hang Snatches @ 25/15 lbs x 1
20 Abmat Sit-ups
15-18 Calorie Machine / 200m Jog/walk
-rest 1 min b/w-
Intermediate L1
5 Rounds
20 Alternating Dumbbell Hang Snatches @ 35/20 lbs x 1
20 Swinging Leg Raises
20/16 Calorie Machine / 400 Run
-rest 1 min b/w-
Intermediate L2
Reduce Reps on Toes to Bar to 8-12
POST METCON (Calories)
Relay Race
Amrap 8 Minutes
20 sec Max Effort Machine
1 Shuttle Run
Score: Calories
ACCESSORY / EXTRA (4 Rounds for weight)
Bulgarian Split Squats
4 x 8/8, Heavy
Goal: Lower Body unilateral