CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (8:00)
Medicine Ball Partner Tosses
– 20 Chest Passes
– 10/10 Lateral Ball Toss
– 20 Overhead Ball Toss
– 20 Plank Ball Passes
– 20 Sit-ups Ball Passes / Tosses
– 20 “Wall Ball” Tosses
B. MOBILITY / ACTIVATION (3:00)
1-2 Sets
– 10-16 Cossack Squats
– 10 Deadbugs
– 10/10 Single Leg Glute Bridge
C. SPECIFIC (8:00)
Wall Balls
– 10 Medicine Ball Squats
– 2 x 5 Wall Balls
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Box Jumps
– 6 Step Ups
– 6 Box Jumps, Step Down
– 6 Box Jump Over, Step Down
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Alternating Dumbbell Hang Snatch
– 10 Single Dumbbell Hang Snatch, Holding Both Ends
– 5/5 DUmbbell Hang Snatch
– 6-8 Alternating Dumbbell Hang Snatch
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Machine
2 Sets
– 0:20 Easy
– 0:20 Moderate
– 0:20 Hard
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METCON (5 Rounds for reps)
AMRAP 5 x 5, Rest 1:00 Between Amraps
AMRAP 1, 3 & 5
10 Wall Balls @ 20/14 lbs
10 Box Jump Overs, Step Down @ 24/20″
10 Alternating Dumbbell Hang Snatch @ 50/35 lbs
AMRAP 2 & 4
Max Calories Rower, Bike, Ski or Runner
Score: Each Set for Reps
Time Cap: 29:00
Kilograms:
RX: 9/6 & 22.5/15
Beg: 4/3 & 11/7.5
Int: 7/5 & 15/9
Scaling Options
Beginner
– Amrap 1,3 & 5
8 Wall Balls @ 10/8 lbs
8 Plate Hops or Step up Overs
8 Alternating Dumbbell Hang Snatch @ 25/15 lbs
– Amrap 2&4
As written
Intermediate
– Amrap 1,3 & 5
10 Wall Balls @ 16/12 lbs
10 Box Jump Overs, Step Down @ 24/20″
10 Alternating Dumbbell Hang Snatch @ 35/20 lbs
– Amrap 2 & 4
As written
TEAM METCON (4 Rounds for reps)
In teams of 2, Waterfall style.
AMRAP 6 x 4, Rest 2:00 Between Amraps
AMRAP 1 & 3
6 Wall Balls @ 20/14 lbs
6 Box Jump Overs, Step Down @ 24/20″
6 Alternating Dumbbell Hang Snatch @ 50/35 lbs
AMRAP 2 & 4
As Many Calories on a Machine As Possible, 1 Person working at a time
Score: Each set for Rounds & Reps
Time Cap: 30:00
Kilograms:
RX: 9/6 & 22.5/15
Beg: 4/3 & 11/7.5
Int: 7/5 & 15/9
Scaling Options
Beginner
AMRAP 1 & 3
6 Wall Balls @ 10/8 lbs
6 Plate Hops or Step up Overs
6 Alternating Dumbbell Hang Snatch @ 25/15 lbs
Intermediate
AMRAP 1 & 3
6 Wall Balls @ 16/12 lbs
6 Box Jump Overs, Step Down @ 24/20″
6 Alternating Dumbbell Hang Snatch @ 35/20 lbs
ACCESSORY / EXTRA (Checkmark)
3 Sets
10 Sky Touches
10 Lying Leg Raises
10 Side Plank Leg Raise, Left
10 Side Plank Leg Raise, Right
Goal: Core & Glute Accessory