CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
2 rounds
45 seconds on, 15 seconds off
– Inchworms (add push ups in round 2 & 3)
– Jumping Jacks
– Plate ground to overhead
B. MOBILITY / ACTIVATION (1:30)
Lat stretch using barbell or Rig
45sec / side
C1. SPECIFIC (10:00)
Snatch
5 Behind the neck snatch grip push press
5 Overhead squats
—
Practice complex
5 Snatch grip deadlifts
5 Hang Power Satch
5 Overhead Squats
C2. SPECIFIC (Cnt’d)
Cindy
Pull ups
2 x 5 Beat Swings
5 Kip Swings
5 Kipping pull ups or Ring rows
—
Push ups
Find set up & scale for workout
5-8 push ups
—-
Air squats
10 Air squats
METCON (AMRAP – Reps)
EMOMx10
– 3 Snatch Deadlift + 3 Hang Power Snatch + 3 Overhead squat
@ 155/105 lbs or 70% (best snatch)
-Rest 1 minute-
EMOMx10
– 45 sec Machine
-Rest 1 minute-
EMOMx10
– 1 round of Cindy
Score: Sum Total Reps, note load in comments
TC: 32 minutes
KG: 70/50
Scaling Options
Beginner
– 65/45 or RPE 6/10
– As written
– 5 Ring rows + 7 Hand elevated push ups + 10 Air squats
Intermediate
– @ 115/75
– As written
– 1-5 Pull ups + 7-10 Knee push ups + 10-15 Air squats
ACCESSORY / EXTRA (3 Rounds for reps)
Weighted deadbugs
3 x 1:00 “max” reps
-Rest 1:00 b/w-