CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
Simon Says Skips
Take 5 minutes to call out various skips while members are performing shuttles or running around the gym)
– A Skip
– Butt Kicks
– Side shuffles
– B Skip
– etc
B. MOBILITY / ACTIVATION (6:00)
1. 5 Downward dogs to Calf Pedals
2. 5-10/leg Calf Raises in downward dog position
3. 20 Lying Crossbody Leg Swings
4. 5-10 Scap Pull ups
C. SPECIFIC (10:00)
Snatch
5 Snatch Grip Romanian Deadlifts
5 Muscle snatch
5 Power Snatch
2-5 Power Snatch, workout weight
—
Burpee Pull ups
3 Burpees
3 Beat Swings
3 Burpee Beat Swings
1-3 Burpee pull ups / Modification
C2. SPECIFIC (2:00)
Practice Round
2 Power Snatch
2 Burpee Pull up
2 Shuttle runs / 15 sec Bike
METCON (AMRAP – Rounds and Reps)
Amrap 20
2, 4, 6, 8, etc
Power Snatch 95/65 lbs
Burpee Pull ups
Shuttle Run
Score: Rounds & Reps
TC: 20 Mins
KG: 43/30, Beg: 20/15, Int: 35/25
Scaling Options
Beginner
Power Snatch @ 45/35 lbs
Burpee jumping pull ups
Shuttle runs / Calorie Bike
Intermediate
Power Snatch 75/55 lbs
Burpee Jumping Pull ups
Shuttle Run
Team Version
In Pairs
Amrap 20
You go I go, Movement for movement
1 Power Snatch
1 Burpee Pull up
1 Shuttle Run
Add 1 rep every round
POST METCON (Time)
Dumbbell Plank Pass Through Race
()
ACCESSORY / EXTRA (Calories)
Tabata Machine of your choice
8 x 20 seconds on, 10 seconds off
Goal: Anaerobic Conditioning