CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (8:00)
EMOM 8
1- 0:45 Air Squats
2- 0:45 Glute Bridge March
3- 0:45 Plate Ground to Overhead
4- 0:45 Beat Swing
B.SPECIFIC (10-12:00)
Barbell Complex
– 5 Snatch Grip Romanian Deadlift
– 5 Snatch Grip Deadlift
– 5 Hang Muscle Snatch
– 5 Hang Power Snatch
– 5 Overhead Squats
– Ramp up to workout weight
—
Gymnastics Complex
– 5 Beat Swings
– 5 Swinging Knee Raises
– 5 Swinging Leg Raises
– 5 Toes to Bar
– 5 V-ups / Knee Tucks
– 5 Ab mat Sit-ups
METCON (AMRAP – Rounds and Reps)
METCON
Amrap 25 minutes
1 Round of Barbell Complex
2 Rounds of Gymnastics Complex
Complex @ 95/65
– 5 Snatch Grip Deadlift
– 3 Power Snatches
– 1 Overhead Squats
Gymnastics Complex
– 7 Toes to Bar
– 5 V-Ups
– 3 Overhead Sit-ups with Plate @ 25/15 lbs
Score: Rounds & Reps
Time Cap: 25:00
Kilograms:
RX: 43/30 & 10/5,
Beg: 20/15
Int: 34/25 & 5
Scaling Options
Beginner
Barbell Complex @ 45/35 lbs
Gymnastics Complex
– 7 Hanging Knee Raises
– 5 Hollow Ups
– 3 Butterfly Situps
Intermediate
Barbell Complex @ 75/55 lbs
Gymnastics Complex
– 7 Swinging Leg Raises
– 5 Knee Tucks
– 3 Overhead Situps 15/10 lbs
TEAM METCON (AMRAP – Rounds and Reps)
In Pairs – You Go, I Go
25:00 AMRAP:
1 Round of Barbell Complex
1 Round of Gymnastic Complex
3 Synchro Burpee to swap places
Barbell Complex @ 95/65lbs
5 Snatch Grip Deadlifts
3 Power Snatches
1 Overhead Squat
Gymnastics Complex
7 Toes to Bar
5 V-Ups
3 Overhead Sit-ups with Plate @ 25/15 lbs
Score: Rounds & Reps
Time Cap: 25:00
RX: 43/30 & 10/5,
Beg: 20/15
Int: 34/25 & 5
Scaling Options
Beginner
Barbell Complex @ 45/35 lbs
Gymnastics Complex
– 7 Hanging Knee Raises
– 5 Hollow Ups
– 3 Butterfly Situps
Intermediate
Barbell Complex @ 75/55 lbs
Gymnastics Complex
– 7 Swinging Leg Raises
– 5 Knee Tucks
– 3 Overhead Situps 15/10 lbs
ACCESSORY / EXTRA (Checkmark)
Reverse Snow Angels
5 x 5 Reps, for Quality
Goal: Upper Back Accessory & Shoulder Health