CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
EMOM 6
1- 30 sec Jumping Jacks
2- 30 sec Inchworms
3- 30 sec Mountain Climbers
In the 30 second windows of not working, warm up wrists with wrist rotations & warm up shoulders with arm circles & do some standing lat stretches
B. MOBILITY/ACTIVATION (2:00)
Quadruped Thoracic rotation
10/10
C1. SPECIFIC (10:00)
Snatch
5 Snatch Deadlifts
5 Muscle Snatch
5 Power Snatch
Ramp up
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Devil’s Press (with workout weight)
3 Devils press, right arm
3 Devils press, Left arm
3 Devil’s Press, both DBs
C1. SPECIFIC CNT’D
HSPU
5 Pike Push ups / Z Press, single DB
5 PIke Push ups, Feet on box / Z PRess, both DBs
5 HSPU / Modification
C2. SPECIFIC
Using the equipment from Part A to go over the POP of the DB Plank Rows)
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METCON (2 Rounds for reps)
2 Rounds for Reps
2 minutes Max rep
Power Snatch @ 70%
-rest 1 minute-
2 minutes Max rep
Devil Press @ 50/35 lbs x 2
-Rest 1 minute-
2 minutes Max rep
Handstand Push-ups
-Rest 1 minute-
Score: Reps & Load on Snatch
TC: 18 min
KG:22.5/15, Beg 11/7.5, 15/10
Scaling Options
Beginner
Power Snatch, Light
Burpees
DB Press @ 25/15 lbs
Intermediate
Power Snatch @ 70%
Devils Press @ 35/20 lbs
Pike HSPU, Feet on box
POST METCON (No Measure)
4 sets
10 DB Plank Rows
15 V-ups
Rest 1-2:00
TC: 10 minutes
Score: Checkmark
Scaling Options
Beginner
10 DB Plank Rows / Shoulder taps
10 Sit-ups
Intermediate
As Written, scale V-ups to knee tucks as needed
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ACCESSORY / EXTRA (Checkmark)
4 sets
15 Band Bent over pulldowns
15 Banded Face Pulls
Goal: Upper body accessory