CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (6:00)

Amrap 6

– 1 Shuttle Run 25/25’

– 5 Air Squats, pause 3 seconds in the bottom

– 5 Dumbbell Ground to Overhead (holding both ends of the dumbbell)

– 5 Dumbell Push Press (holding both ends of the dumbbell)

B. MOBILITY/ACTIVATION (1:00)

Squat + Knee Touch

10 Total Reps

C1. SPECIFIC (6:00)

– 12 Empty Bar Front Squat

– Ramp up to workout weight in sets of 4

C2. SPECIFIC (10:00)

Toes to Bar

– 2 x 5 Beat Swings

– 5 Swinging Knee Raises

– 5 Swinging Leg Raises

– 2 x 1-3 Toes to Bar



Dumbbell Push Press

– 3 Shoulder Press, Workout weight

– 3-6 Dumbbell Push Press

Dumbbell Snatch

– 3/3 Dumbbell Deadlifts

– 4-6 Alternating Dumbell Snatch

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Front Squat

Every 3:00 x 3

12 Front Squats @ 55-60%

Score: Weight

Time Cap: 9:00

Kilograms: N/A

Scaling Options

Beginner

6-8 Front Squats, Light

Intermediate

As Written

METCON (Time)

5 rounds for Time

15 Dumbbell Push Press @ 50/35 lbs x 2

10 Dumbell Snatch @ 50/35 lbs x 1

5 Shuttle Runs

25 Toes to bar*

* Remove 5 Toes to Bar Every Round

Score: Time

Time Cap: 17:00

Kilograms: 22.5/15, Beg: 11/7.5 Int: 15/9

Scaling Options

Beginner

10 Dumbbell Push Press @ 25/15 lbs x 2

10 Dumbell Snatch @ 25/15 lbs x 1

3 Shuttle Runs

5-10 Hanging Knee Raises

Intermediate L1

10 Dumbbell Push Press @ 35/20 lbs x 2

10 Dumbell Snatch @ 35/20 lbs x 1

5 Shuttle Runs

25 Swinging Leg Raises

Intermediate L2

10 Dumbbell Push Press @ 35/20 lbs x 2

10 Dumbell Snatch @ 35/20 lbs x 1

5 Shuttle Runs

5-10 Toes to Bar

ACCESSORY / EXTRA (Checkmark)

Reverse Hyper Extensions on GHD or Bench

3 x 15-20

Goal: Post Chain Accessory, Low Back Health

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