CROSSFIT BRACKNELL – CrossFit
WARM UP (INDY) (No Measure)
A. GENERAL (10:00)
3 Round Relay Warm up. Split Class into 3-5 Groups of 3-6 athletes.
Round 1 Shuttle Run
On Round 1, at the call of GO, athletes will run down to touch a KB set-up at the end of the gym and back to tag their next partner in line. Each athlete must perform 3 x 25′ Out & Back Runs.
Round 2 Bear Crawl & Lunge Back
On Round 2, at the Call of GO, athletes will bear crawl out & Lunge Walk back, twice each partner.
Round 3: Grab Equipment & Put it Back
On Round 3, at the call of GO, athletes will run down and grab a piece of equipment, bring it back to the start line or a goblet or front rack carry & tag the next partner. Once all members on a team have a piece of equipment, they will then run back to drop it back off and return to tag their partner to do the same
B. SPECIFIC (8:00)
Alternating Dumbbell Hang Snatch
– 3/3 Dumbbell Hang High pull
– 3/3 Dumbbell Hang Muscle Snatch
– 4-6 Dumbbell Hang Snatch
—
Kettlebell Shoulder to Overhead
– 3/3 Kettlebell Shoulder Press (watch the rotation in the press, single arm)
– 3-5 Dip & Hold (watch the front rack)
– 2 x 3-5 Kettlebell Shoulder to Overhead
WARM UP (TEAM) (No Measure)
A. GENERAL (10:00)
3 Round Relay Warm up. Split Class into 3-5 Groups of 3-6 athletes.
Round 1 Shuttle Run
On Round 1, at the call of GO, athletes will run down to touch a KB set-up at the end of the gym and back to tag their next partner in line. Each athlete must perform 3 x 25′ Out & Back Runs.
Round 2 Bear Crawl & Lunge Back
On Round 2, at the Call of GO, athletes will bear crawl out & Lunge Walk back, twice each partner.
Round 3: Grab Equipment & Put it Back
On Round 3, at the call of GO, athletes will run down and grab a piece of equipment, bring it back to the start line or a goblet or front rack carry & tag the next partner. Once all members on a team have a piece of equipment, they will then run back to drop it back off and return to tag their partner to do the same
B. SPECIFIC (12:00)
Mixed Grip Carry
– 2-3 x 25’ Suitcase Carry, ramping up to find the weight (Single KB)
– 2-3 x 25’ Front Rack Carry (Single KB)
– 1-2 x 25’ Mix Grip Carry
—
Alternating Dumbbell Hang Snatches
– 3/3 Dumbbell Hang High pull
– 3/3 Dumbbell Hang Muscle Snatch
– 4-6 Dumbbell Hang Snatch
—
Burpees over Dumbbell
– 4-8 Reps
METCON (AMRAP – Rounds and Reps)
Amrap 10
50′ Single Dumbbell Front Rack Walking Lunges @ 50/35lbs
10 Alternating Dumbbell Hang Snatch @ 50/35lbs
Rest 2:00
Amrap 10
200′ Kettlebell Mix Grip Carry @ 53/35 lbs x 2
5 Kettlebell Shoulder to Overhead 53/35 lbs x 2
Score: Rounds & Reps on each Amraps
Time Cap: 22:00
RX: 32/24 & 22.5/15
Beg: 12/9 & 11/7.5
Int: 24/16 & 15/9
Scaling Options
Beginner:
50′ Single Dumbbell Front Rack Walking Lunges @ 25/15lbs
10 Alternating Dumbbell Hang Snatch @ 25/15lbs
—
200′ Dumbbell Mix Grip Carry @ 25/15lbs x 2
5 Dumbbell Shoulder to Overhead @ 25/15lbs x2
Intermediate:
50′ Single Dumbbell Front Rack Walking Lunges @ 35/20lbs
10 Alternating Dumbbell Hang Snatch @ 35/20lbs
—
200′ Kettlebell Mix Grip Carry @ 35/26 lbs x 2
5 Kettlebell Shoulder to Overhead @ 35/26 lbs x 2
TEAM METCON (AMRAP – Rounds and Reps)
In Teams of 3
Amrap 24
– 200′ Mixed Grip Carry @ 70/53 lbs, Split Up as Desired
Max Rep of :
– 8 Alternating Dumbbell Hang Snatches @ 50/35 lbs
– 8 Burpees Over Dumbbell @ 50/35 lbs
While 2 partners are working on the Carry, the third partner is working on the Amrap.
Score: Distance in feet
Time Cap: 24:00
Kilograms:
RX: 32/24 & 22.5/15
Beg: 12/9 & 11/7.5
Int: 24/16 & 15/9
Scaling Options
Beginner
– 200′ Mixed Grip Carry @ 26/18 lbs, Split Up as Desired
Max Rep of :
– 8 Alternating Dumbbell Hang Snatches @ 25/15 lbs
– 8 Burpees Step up Over Dumbbell
Intermediate
– 200′ Mixed Grip Carry @ 53/35 lbs, Split Up as Desired
Max Rep of :
– 8 Alternating Dumbbell Hang Snatches @ 35/20 lbs
– 8 Burpees Over Dumbbell
ACCESSORY / EXTRA (Weight)
3 x 10-15 Overhead Sit-ups
Goal: Core Accessory