CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
Amrap 5
30 Single Unders
25′ Soldiers Walk
25′ Duck Walk / Walking Lunges
25′ Spider Man Lunges + Rotation
25′ Hamstring Scoops
B. MOBILITY/ACTIVATION (2:00)
2 Sets
:15 Wall Sit
2-3 Jump Squats
C1.SPECIFIC (8:00)
Front Squat
– 5 @ Empty Bar, Focus on control descent + Fast ascent
– 5 @ 30%
– 3 @ 40%
– 3 @ 50%
– 2 @ 60%
– 2 @ 65%
C2. SPECIFIC (4:00)
– 10 Double Unders / SIngle Unders
– 3/3 Dumbbell Deadlifts (Between the legs)
– 10 Double Unders / Single Unders
– 3/3 Dumbbell Hang Snatch
– 10 Double Unders / SIngle Unders
– 6 Alternating Dumbbell Hang Snatch
OPEN WORKOUT 25.2 (No Measure)
Perform Open Workout 25.2 or workout Below
Front Squat
Every 2:00 x 5
0:20 Max Reps Front Squat @ 65-70%
Score: Weight & Reps
Time cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
Use Technical Load
Intermediate
As written
Fitness
Every 2:00 x 5
0:20 Max Reps Front Squat, Light
0:40 Max Reps Burpees
METCON (Time)
5 Rounds for Time
60 Double Unders
10 Alternating Dumbbell Hang Snatch* @ 50/35 lbs
* Add 10 Reps after Each Round
Score: Time
Time Cap: 14:00
Kilograms: 22.5/15, Beg: 11/7, Int: 15/9
Scaling Options
Beginner
60- 80 Single Unders
10 Alternating Dumbbell Hang Snatch* @ 25/15 lbs
* Add 6 Reps after Each Round
Intermediate
30-60 Double Unders
10 Alternating Dumbbell Hang Snatch* @ 35/20 lbs
* Add 10 Reps after Each Round
ACCESSORY / EXTRA (Checkmark)
3 x 15/15 Split Stance Romanian Deadlift with single dumbbell
Goal: Post Chain Accessory