CROSSFIT BRACKNELL – CrossFit
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
()
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