CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
5min on a Machine. At the top of each min: 3-5 burpees
Team Version, You go I go 4 total sets
1:00 on a Machine
1:00 Amrap
– 3-5 Burpees
– 5-10 Air Squats
Cone Grab Game (5-7:00)
Take 5-7 minutes to play the cone grab game:
B. MOBILITY/ACTIVATION (4:00)
Ballistic Leg Swings, Front & Back + Side to Side
15 Reps
Lying Leg Swings
20 Total Reps, Alternating
C. SPECIFIC (6:00)
Dumbell Hang Squat Cleans
– 5/5 Single Dumbbell Hang Squat Clean
– 5 Dual Dumbell Hang Squat Clean
—-
Lunge Steps
– 6 Single Dumbell Lunge Steps
– 6 Dual Dumbell Lunge Steps
—-
Alternating Dumbbell Snatch
– 6 Dumbbell Snatch
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METCON (Time)
For time
2 rounds of:
– 20/16 Calorie Row
– 15 Dual Dumbbell Hang Squat Cleans
2 Rounds of:
– 20/16 Cal Row
– 30 Dual Dumbbell Lunge Steps, Farmer’s Carry
2 Rounds of:
– 20/16 Cal row
– 40 Alternating Dumbell Snatch
@ 50/35 lbs Dumbbells
Score: Time
Time Cap: 20:00
Kilogram: 22.5/15, Beg: 11.5/7.5, Int: 15.5/9
Scaling Options:
Beginner
2 rounds of:
– 15/12 Cal Row
– 10 Dual Dumbbell Hang Squat Cleans
2 rounds of:
– 15/12 Cal Row
– 20 Lunge Steps
2 rounds of:
15/12 Cal row
20 Alternating Dumbell Snatch
@ 25/15 lbs Dumbbells
Intermediate
2 rounds of:
– 20/16 Cal Row
– 15 Dual Dumbbell Hang Squat Cleans
2 rounds of:
– 20/16 Cal Row
– 30 Dual Dumbbell Lunge Steps
2 rounds of:
– 20/16 Cal row
– 40 Alternating Dumbell Hang Snatch, Single
@ 35/20 lbs Dumbbells
ACCESSORY / EXTRA (Checkmark)
Prone Hamstring Curl
3 x 10
Goal: Hamstring Accessory