CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (5:00)

Running Simon Says

Cue athletes to run in around the perimeter of the gym OR shuttles, out and back.

As often as desired called out an exercise from this list:

– Lunges

– Side lunges

– Inchworm

– Plank downward dogs

– Plank Ankle taps

– Burpees

– Squat to reach

B. MOBILITY / ACTIVATION (2:00)

Plank or Quadruped Bird Dogs

Banded Monster walk

12-16 Reps each

C1.SPECIFIC (10:00)

Back Squats, Empty bar

5 Reps, Control descent, pause in bottom

—-

Ramp up to 75%

4 x 2

C2. SPECIFIC (5:00)

Grab Workout weight

DB Snatch

6 Alternating DB Snatch

6 Step ups overs, unweighted

6 Alternating DB snatch

6 step up overs, weighted

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Back Squat

5 x 2 @ 75% or RPE 7/10

Score: Weight

TC: 12 minutes

KG: N/A

Scaling Options

Beginner

Light weight

Intermediate

As written

METCON (Time)

3 rounds for time

20 DB Snatch

10 DB step ups overs @ 24/20″

DB @ 50/35 lbs x 1

TC: 8 minutes

Score: Time

KG: 22.5/15 (12/7.5, 15/10)

Scaling Options

Beginner

16 DB Snatches @ 25/15 x 1

10 Step up overs, unweighted

Intermediate

20 DB Snatches

10 DB step up overs

@ 35/20 lbs x 1

ACCESSORY / EXTRA (Checkmark)

Reverse Hypers

3 x 20

*Using aGHD or a Bench

Goal: Post Chain health