CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
2 rounds
– 1:00 Single Unders (20s Normal, 20s As fast as possible, 20s Reverse)
– 1:00 Inchworm Push Ups + Down Dog
– 1:00 30s Plank Shoulder Taps & 30s No Push up Burpees
B. MOBILITY / ACTIVATION (5:00)
1-2 Sets
– 10 Alternating Single Arm Band Chest Press: (alternating arms)
– 10 Archer Rows
C1. SPECIFIC (6:00)
Alternating Dumbbell Bench Press Complexe
– Perform 4-6 reps of the Complex as Floor Press, unweighted, calling out the reps for members
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Ramp up to find workout weight
C2. SPECIFIC (5:00)
Alternating Dumbbell Snatch
– 6/6 Dumbbell Deadlift
– 6/6 Dumbbell High Pull
– 6 Alternating Dumbbell Snatch
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– 0:20 Jump rope
– 0:20 Alternating DB snatch
– 0:20 Burpees
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WEIGHTLIFTING (Weight)
Every 1:30 x 8
Alternating Dumbbell Bench Press Complex
8 x 3-5 complexes, Moderate to light
Score: Weight on Dumbbells
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner & Intermediate
As Written
METCON (2 Rounds for time)
2 Rounds for Reps
1:00 Double Unders
1:00 Alternating Dumbell Snatch @ 50/35lbs
1:00 Burpees
Rest 2:00
2 Rounds for time of average reps completed
Score: Time
Time Cap: 14:00
Kilograms: 22.5/15, Beg: 11/7.5, Int: 15/9
Scaling Options
Beginner
1:00 Single Unders
1:00 Alternating Dumbell Snatch @ 25/15lbs
1:00 Burpees
Rest 2:00
2 Rounds for time of
50-80 SIngle Unders
12 Alternating Dumbbell Snatch
8 Burpees
Intermediate
As written, Dumbbell @ 35/20 lbs
ACCESSORY / EXTRA (Weight)
Dumbbell Bent Over Row
3 x 8-12, Hold ext 2 seconds
Goal: Upper Back Accessory