CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
2 rounds
– 1:00 Jumping Jacks
– 1:00 Banded Monster Walk
– 1:00 Air squats
B. MOBILITY/ACTIVATION (3:00)
PNF Pigeon Stretch
90 seconds / side
PNF = Press down with leg in front for 5 seconds then stretch down for 5-7 seconds
C1. SPECIFIC (12:00)
Toes to Bar
– 1-2 x 5 Beat Swings
– 1-2 x 5 Swinging leg raises / Knee tucks
– 5 TTB / Swinging leg raises
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Power Snatch
– 5 Snatch Grip Romanian Deadlifts
– 5 Muscle Snatch
– 5 Power Snatch
– 5 Overhead Squats
– 5 Squat Snatch
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METCON (AMRAP – Rounds and Reps)
On a 28 minute clock
1. AMRAP 15
20 Burpees
15 Toes to Bar
10 Power Snatch @ 115/75lbs
Rest 5:00
2. EMOM x 8
1 Power Snatch + 1 Squat Snatch
Ascending in weight, Start at 60%
Score: Rounds + Reps
Time Cap: 28:00
KG: 52/35, Beg: 20/15, Int: 43/30
Beginner
1. AMRAP 15
15 No Push up Burpee
10 Hanging Knee Raises
8 Power Snatch @ 45/35lbs
2. EMOM 8
2 Snatches, Technical Load Across
Intermediate L1
1. AMRAP 15
20 Burpees
15 Swinging Leg Raises
10 Power Snatch @ 95/65lbs
2. EMOM 8
As Written
Intermediate L2
1. AMRAP 15
20 Burpees
6-10 Toes to Bar
10 Power Snatch @ 95/65lbs
2. EMOM 8
As Written
Fitness
1. AMRAP 15
15 Burpees
10 Toes to Bar / Modification
5 Power Snatch @ 95/65lbs
2. EMOM x 8
5 Plate Ground to Overhead
10 Plate Overhead Reverse Lunges
5 In and Out Squats on Plate
ACCESSORY / EXTRA (Checkmark)
GHD Reverse Hypers
3 x 15
Goal: Low Back Accessory