CROSSFIT BRACKNELL – CrossFit
WARM UP (INDIVIDUAL) (Checkmark)
A. GENERAL (12:00)
5:00 Coach Says Warm up
Have members run in a circle around the perimeter of the gym and periodically call a movement & reps:
– Burpees / No Push up Burpees
– Jumping Jacks
– Plank to Down Dog
– Air Squats
– Lunges
– Etc
-then-
AMRAP 5:
– 20 Single Unders
– 8-10 Air Squats
– 8-10 Deadbugs
– 8-10 Single Dumbbell Deadlifts, Holding head of the dumbbell with both hands
B. MOBILITY / ACTIVATION (1:00)
– :30-1:00 each partner, Partner assisted Thoracic Extension on the RIg
C. SPECIFIC – Individual (12:00)
Thruster
With an empty barbell:
– 5 Front Squat
– 5 Push Press, with :02 hold at the top of each rep
– 5 Thruster
—
With barbell loaded to intended workout weight:
– 1-3 Front Squat
– 3-5 Thruster
—
Toes-to-Bar
– 2 x 4-6 Beat Swing
– 2 x 4-6 Kip Swing
– 6-8 Swinging Leg Raise
– 3-5 Toes-to-Bar
WARM UP (TEAM) (Checkmark)
A. GENERAL (12:00)
5:00 ” Coach Says” Jump Rope Warm up
-then-
AMRAP 5:
– 8-10 Air Squats
– 8-10 Deadbugs
– 8-10 Single Dumbbell Deadlifts, Holding head of the dumbbell with both hands
B. MOBILITY / ACTIVATION (1;00)
– :30-1:00 each partner, Partner assisted Thoracic Extension on the Rig
C. SPECIFIC (12:00)
Thruster
With an empty barbell:
– 5 Front Squat
– 5 Push Press, with :02 hold at the top of each rep
– 5 Thruster
With barbell loaded to intended workout weight:
– 1-3 Synchronized Front Squat
– 3-5 Synchronized Thruster
—
Medicine Ball Sit up + Lateral Pass
With a partner:
– 10 each partner Medicine Ball Sit up
– 5 each partner Medicine Ball Lateral Pass
– 5-8 each partner Medicine Ball Sit up + Lateral Pass
()
METCON (AMRAP – Rounds and Reps)
AMRAP 10
10 Thrusters @ 95/65 lbs
10 Toes to Bar
Rest 3:00
AMRAP 10
10 Dumbbell Snatch @ 50/35 lbs
50 Double Unders
RX+ Thrusters @ 115/75 lbs & Dumbbell Snatch @ 70/50 lbs
Score: Rounds & Reps in Each AMRAP
Time Cap: 23:00
Kilograms:
RX: 43/35 & 22.5/15
Beg: 20/15 & 11/7.5
Int: 35/25 & 15/9
RX+: 52/35 & 32/22.5
Scaling Options
Beginner
10 Thrusters @ 45/35 lbs
10 Ab Mat Sit-Ups
– Rest 2:00
AMRAP 10
10 Dumbbell Snatch @25/15 lbs
50-70 Single Unders
Intermediate
Thrusters @ 75/55
Dumbbell Snatch @ 35/20 lbs
TEAM METCON (AMRAP – Rounds and Reps)
AMRAP 10
10 Synchronized Thrusters @ 95/65 lbs
20 Medicine Ball Sit up + Lateral Pass
Rest 3:00
AMRAP 10
10 Synchronized Dumbbell Snatch @ 50/35 lbs
10 Pair Dumbbell Drag Throughs @ 50/35lbs
RX+ Thrusters @ 115/75 lbs & Dumbbell Snatch @ 70/50 lbs
Score: Rounds & Reps in Each AMRAP
Time Cap: 23:00
Kilograms:
RX: 43/35 & 22.5/15
Beg: 20/15 & 11/7.5
Int: 35/25 & 15/9
RX+: 52/35 & 32/22.5
Scaling Options
Beginner
Thrusters @ 45/35 lbs
Dumbell Snatch @ 25/15lbs
Intermediate
Thrusters @ 75/55 lbs
Dumbbell Snatch @ 35/20 lbs
ACCESSORY / EXTRA (Time)
50-75 Burpee to Plate for time
Goal: Conditioning Accessory