CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
2 rounds
30 sec shuttle runs*
6 Beat Swings
12 Hollow Rocks
* If possible have athletes run in a way that gets them to the rig on the run back
B. MOBILITY / ACTIVATION (3:00)
2 sets (1st set unweighted, second set weighted)
Holding Medicine ball between feet:
6 Scap pull ups
6 Med Ball Hollow ups
C1. SPECIFIC (7:00)
Advanced & Intermediate:
– Weighted beat swings
– Practice bar muscle ups or kipping C2B without weight
– Practice with weight
Beginners:
– 5 Scap pulls ups with band (focus on keeping the body rigid despite the band)
– Find appropriate bands for working sets.
C2. Specific (8:00)
Snatch
5 Power snatch, empty bar
3 Power Snatch, weight 1
2 Power Snatch, weight 2
1 Power Snatch, weight 3
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Running
30 sec static A Skip
30 sec static butt kicks
()
()
GYMNASTICS (5 Rounds for weight)
Weighted Bar Muscle ups
5 x 3
– Or-
Weighted Kipping C2B
5 x 3
-Rest 1:30 between sets (or E2MOM)-
Score: Weight or Reps
TC: 10:00
KG: N/A
Scaling Options
Beginner
Strict band assisted pull ups
Intermediate
Unweighted Kipping pull ups or C2B
METCON (Time)
For Time
Run 400m
15 Snatches 95/65 lbs
Run 400m
10 Snatches @ 135/95 lbs
Run 400m
5 Snatches @ 155/105 lbs
Score: Time
TC: 15 minutes
KG: 43/30, 60/43, 70/50
(Beg: Light, across
Int: 35/25, 50/35, 60/40)
Scaling Options
Beginner
Jog/Walk 200m
Snatches @ light, across
Intermediate
Snatches @ 75/55, 115/75, 135/85
ACCESSORY / EXTRA (Checkmark)
Side bend lat pull in, hard band
5 x 10/10
Goal: Pulling Accessory