CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
2-3 rounds
6-8 Burpees / No Push up Burpees
6 Forward Lunge
6 Lateral Lunges
6 Reverse Lunges
6-8 Single Dumbbell Sumo Deadlift
B. MOBILITY / ACTIVATION (2:00)
– 6-10 Kang Squat
0:30 / side Couch Stretch
C1. SPECIFIC (8:00)
– 3/3 Unilateral Romanian Deadlift with Reach, Slow
– 6 Alternating Back Rack Reverse Lunge, Empty Bar
– 6 Alternating Back Rack Reverse Lunge, Light
– 6 Alternating Back Rack Reverse Lunge, Slightly Heavier
– Begin Working Sets
C2. SPECIFIC (5:00)
Dumbbell Snatch & Clean
– 8/8 Dumbbell Deadlifts
– 8/8 Dumbbell Snatch
– 8/8 Dumbbell Cleans
– 8 Alternating DB Snatch
– 8 Alternating Dumbbell Clean
—
Lateral Step up Over
– 8 Unweighted
– 8 @ Workout Weight
—
Practice Round (Optional)
– 4 Dumbbell Snatch
– 4 Lateral Step up Overs, with DB
– 4 Dumbbell Clean
– 4 Lateral Step up Overs, with DB
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Back Rack Lunge
5 Sets, Working up to a heavy set of 8
8 Alternating reverse Back Rack Lunges
Rest 1:00-1:30
Score: Weight
Time Cap: 14:00
Kilograms: N/A
Scaling Options
Beginner
6 x 5 @ moderate to light
Intermediate
As written
Fitness
5 Sets of
8-12 Walking Lunges
12-16 Skate Hops
METCON (Time)
3 Rounds For Time
24 Alternating Dumbbell Snatch
12 Lateral Dumbbell Step Up Overs @ 20″
24 Alternating Dumbbell Cleans
12 Lateral Dumbbell Step Up Overs @ 20″
@ 50/35 lbs x 1
Score: Time
Time Cap: 14:00
Kilograms: 22.5/15, Beg: 11/7.5, Int: 15/9
Scaling Options
Beginner
18 Alternating Dumbbell Snatch
10 Lateral Step Up Overs @ Low box or plate, Unweighted
18 Alternating Dumbbell Cleans
10 Lateral Step Up Overs @ Low box or plate, Unweighted
@ 25/15 lbs x 1
Intermediate
24 Alternating Dumbbell Snatch
12 Lateral Dumbbell Step Up Overs @ 20″
24 Alternating Dumbbell Cleans
12 Lateral Dumbbell Step Up Overs @ 20″
@ 35/20 lbs
ACCESSORY / EXTRA (Checkmark)
3 x 6/6 Supported Hip Airplanes
Goal: Hip Accessory