CROSSFIT BRACKNELL – CrossFit
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