CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
“Coach Says”
Jog around the gym or in shuttles and call out movements:
– Inchworms
– Air Squats
– Burpees
– Hollow/tuck ups
B. MOBILITY/ACTIVATION (1:00)
Hollow rock to straddle Stretch
1:00
C1. SPECIFIC (6:00)
Snatch Deadlifts
– 5 Snatch Romanian Deadlift, to the knees
– 2 x 5 Snatch Romanian Deadlift, full ROM based on the athletes
—
Ramp up
C2. SPECIFIC (5:00)
Grab Workout Weight
3/3 DB Deadlift, DB between the legs
6 Alternating DB Cleans
6 Alternating DB Snatch
—
Elbow / Front Plank
20-30 sec, go over points of performances
—
Dumbbell sit-ups
5 Sit ups, unweighted
5 Sit-ups, Workout weight
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WEIGHTLIFTING (2 Rounds for weight)
Snatch Romanian Deadlift
4 x 4 @ 85% Snatch
Score: Weight
TC: 10 minutes
KG: N/A
Scaling Options
Beginner
As written, technical load
Intermediate
As written
METCON (Checkmark)
EMOM 10
Odd: 16 Alternating Dumbbell Hang Snatches, 50/35 lbs
Even: Alternate between:
– 45-second Elbow Plank Hold
– 45-second Dumbbell Sit-ups
-Into-
EMOM 10
Odd: 16 Alternating Dumbbell Hang Cleans, 50/35 lbs
Even: Alternate between:
– 45-second Plank Hold
– 45-second DB Sit-ups
Score: Checkmark
TC: 20 minutes
KG: 22.5/15, Beg: 10/7.5, Int: 15/9
Scaling Options
Beginner
Odd: 12 Alternating Dumbbell Hang Snatches & Cleans, 25/15 lbs
Even: Alternate between:
– 30-second Plank Hold
– 30-second Sit-ups
Intermediate
Dumbbells @ 35/20 lbs
ACCESSORY / EXTRA (Checkmark)
3 sets
10/10 Elbow Plank Hip touches
50’ Death March
Goal: Core & hamstring Accessory