CROSSFIT BRACKNELL – CrossFit
WARM UP (INDY) (Checkmark)
A. GENERAL (6:00)
2-3 Rounds
– 1:00 Row / Bike
– 10 Lunges
– 8-10 Single Dumbbell Romanian Deadlift, holding both heads of the dumbbell
B. MOBILITY / ACTIVATION (5:00)
2 Rounds
– 25′ Spiderman Lunges
– 3-5 Inchworms
C1. SPECIFIC (15:00)
Single Dumbbell Lunges
– 6-10 Tempo Lunges / Side
– 6-10 Tempo Lunges / Side @ intended workout weight
– 6-10 Single Dumbbell Lunges @ intended workout weight
Snatches
—
With an empty barbell
– 7 Snatch Grip Romanian Deadlifts
– 7 Romanian Deadlift into Muscle Snatch
– 7 Power Snatch
—
Ramp Up
– 4-5 @ 60% of intended workout weight
– 3-4 @ 70-75% of intended workout weight
– 2-3 @ 75-80% of intended workout weight
– 2-3 @ intended workout weight
WARM UP (TEAM) (Checkmark)
A. GENERAL (4:00)
2 Rounds
– 1:00 Row / Bike
– 10 Reverse Lunges
– 8-10 Single Dumbbell Romanian Deadlift, holding both heads of the dumbbell
B. MOBILITY / ACTIVATION (3:00)
1-2 Rounds
– 25′ Spiderman Lunges
– 3-5 Inchworms
C1. SPECIFIC (12-15:00)
Single Dumbbell Lunges
– 6-10 Tempo Lunges / Side
– 6-10 Tempo Lunges / Side @ intended workout weight
– 6-10 Single Dumbbell Lunges @ intended workout weight
Snatches
—
With an empty barbell
– 7 Snatch Grip Romanian Deadlifts
– 7 Romanian Deadlift into Muscle Snatch
– 7 Power Snatch
—
Ramp Up
– 3 @ 60% of intended workout weight
– 3 @ 70-80% of intended workout weight
– 2 @ 75-85% of intended workout weight
– 1-2 @ intended workout weight
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METCON (Time)
50-40-30-20-10
Dumbbell Suitcase Lunges @ 50/35 lbs
Row / Bike Calories
5-4-3-2-1
Snatch @ 155/105 or 70%
Score: Time
Time Cap: 26:00
Kilograms:
RX: 22.5/15 & 70/50
Beg: 11/7.5 & Technical
Int: 15/9 & 52/35
Scaling Options
Beginner
35-30-25-20-10
Dumbbell Suitcase Lunges @ 25/15 lbs
Row / Bike Calories
5-4-3-2-1
Snatch @ Technical Load
Intermediate
Dumbbell Suitcase Lunges @ 35/20 lbs
Row / Bike Calories
Snatch @ 115/75 or 70%
TEAM METCON (Time)
15 Rounds
10 Synchro Single Dumbbell Lunges @ 50/35 lbs
10 Row / Bike Calories
4 Snatch @ 155/105 or 70%
Score: Time
Time Cap: 28:00
Kilograms:
RX: 22.5/15 & 70/50
Beg: 11/7.5 & Technical
Int: 15/9 & 52/35
Scaling Options
Beginner
10-12 Rounds
10 Synchro Single Dumbbell Lunges @ 25/15 lbs
10 Row / Bike Calories
4 Snatch @ Light
Intermediate
10 Synchro Single Dumbbell Lunges @ 35/20 lbs
10 Row / Bike Calories
4 Snatch @ 135/85 or 70%
ACCESSORY / EXTRA (Checkmark)
3 Sets
10-15 V-Ups
10-15 Arch Ups
Goal: Core Accessory