CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (7:00)
200-400m Run or Machine Duration
Tabata (:20 on / :10 off x 8 sets)
Alternate Between:
– Plate Ground to Overhead
– Plate Reverse Lunge
B. MOBILITY / ACTIVATION (1:30)
Accumulate :30-:60 Dead Hang Hold
* When athlete breaks, perform 3-5 Slow Cat Cows
**Coaches, cue advanced athletes to try single arm hang!
C. SPECIFIC (10:00)
Dumbbell Hang Clean
– 5-8 Dual Dumbbell Deadlift, Dumbbell Between the feet
– 5 Dual Dumbbell High Pull, Dumbbell Between the Legs
– 5 Dual Dumbbell Power Clean, DUmbbell Between the Legs
—
– 5-8 Single Dumbbell Strict Press (Holding one dumbbell at both ends)
– 5 Dual Dumbbell Push Press
– 5 Dual Dumbbell Push Jerk
—
– 3-5 Dual Dumbbell Hang Clean and Jerk, Dumbbells Between the Leg.
—
Practice Round
– 0:30 Row / Bike / Ski or 100m Run
– 3 Dual Dumbbell Hang Clean & Jerk
– 3 Burpee to Plate
METCON (Time)
10 Rounds For Time
12/9 Calorie Machine or 200m Run
9 Dual Dumbbell Hang Clean & Jerk @ 50/35lbs x 2
9 Burpees to Plate
1:00 Active Rest
* Active rest can be easy shuttle jogging, walking, machine, air squats, single under. Just keep moving
Score: Time or Reps Completed
Time Cap: 30:00
Kilograms: 22.5/15, Beg:11/7.5, Int: 15/9
Scaling Options
Beginner
10/7 Cal Row / Bike / Ski or 100m Jog
9 Dual Dumbbell Hang Clean & Jerk @ 25/15lbs x 2
7 Burpees Step to Plate
Intermediate
12/9 Cal Row / Bike / Ski or 200m Run
9 Dual Dumbbell Hang Clean & Jerk @ 35/20lbs x 2
9 Burpees to Plate
TEAM METCON (Time)
10 Rounds for Time OR Total reps in 33:00
In Team of 3
Run 200m
– Max Rep Dual Dumbbell Hang Clean & Jerk @ 50/35lbs x 2
– Max Rep Burpees to Plate
Score: Time or Reps Completed
Time Cap: 33:00
Kilograms: 22.5/15, Beg:11/7.5, Int: 15/9
Scaling Options
Beginner
6-10 Rounds
100m Jog or 1:00 Machine
– Max Rep Dual Dumbbell Hang Clean & Jerk @ 25/15lbs x 2
– Max Rep No Push up Burpee
Intermediate
Run 200m
– Max Rep Dual Dumbbell Hang Clean & Jerk @ 35/20lbs x 2
– Max Rep Burpees to Plate
ACCESSORY / EXTRA (Checkmark)
Windmills
3 x 8/8, Moderate to Heavy
Goal: Shoulder & Core Accessory