CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (5:00)

1 Minute Machine

– 15 Air Squats

1 Minute Machine

– 10 Cossack Squat

1 Minute Machine

– 10 Jump Squats

B. MOBILITY / ACTIVATION (2:00)

PNF Pigeon Stretch

5 reps / side, 5 seconds press down + 5-7 stretch

C. SPECIFIC (8:00)

– 5 Back Squats, Tempo: 5.3.X.1, Empty Bar

– 3/3 Reverse Lunges

– 3 Back Squats, Light

– 3/3 Deficit reverse lunges / Reverse Lunges

– Ramp up Back Squats in sets of 3

C2. SPECIFIC (5:00)

Dumbbell Snatch

Grab workout weight & Go over Points of performances of the DB Snatch

– 2/2 Single arm Dumbbell deadlifts

– 4 Alternating Dumbbell Snatch



Goblet Squat

– 4 Goblet Squats

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WEIGHTLIFTING (5 Rounds for weight)

Every 2:00 x 5:

3 Back Squats @ RPE 7/10

6 Seated Box Jumps

Score: Weight on Back Squats

Time Cap: 10:00

KG: N/A

Scaling Options:

Beginner:

3 Back Squats, Technical

6 Seated Vertical Jumps (Optional)

Intermediate:

As written

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METCON (Time)

For Time:

30-20-10

Calories On Machine

Alternating Dumbbell Snatch @ 1 x 50/35 lbs

Goblet Dumbbell Lunge Steps @ 1 x 50/35 lbs

Score: Time

Time Cap: 11:00

KG: 22.5/15, Beg: 11.5/7 Int: 15/9

Scaling Options

Beginner

20-16-10

Calories On Machine

Alternating Dumbbell Snatch @ 1 x 25/15 lbs

Goblet Dumbbell Lunge Steps @ 1 x 25/15 lbs

Intermediate

Calorie Machine

Alternating Dumbbell Snatch @ 1 x 35/20 lbs

Goblet Dumbbell Lunge Steps @ 1 x 35/20 lbs

ACCESSORY / EXTRA (Checkmark)

Pike Pulls, Feet on Rower

3 x 10-15

Goal: Core Work

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