CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
2 rounds
60 seconds Machine
10 Alternating Overhead Lunge + Side Bend
5/5 Spider Man Lunge + Rotation
B. MOBILITY/ACTIVATION (2:00)
20 Band/PVC Shoulder Pass Throughs
20 Band/PVC Good Mornings
C1. SPECIFIC (8:00)
Power Snatch
– 5 Snatch Deadlifts
– 5 Dip Snatch High Pulls
– 5 Dip Power Snatch
– 5 Hang Power Snatch
– 5 Power Snatch
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Ramp up to Workout Weight
C2. SPECIFIC (2:00)
Turkish Get Up
Progress through the steps, calling each out vocally:
– Press the Kettlebell up, raise knee on same side
– Sit-up and support on hand
– Raise hip, Bring opposing knee down
– Standing up to a lunge
– Stand
– Return into lunge
– Support on opposite hand, raise hip, bring leg back forward into seated position
– Return to starting position
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METCON (7 Rounds for time)
Every 3:00 x 7
500m Row/Ski /400m Run / 1000m Bike*
3 Power Snatch @ 135/95 lbs
RX+ 155/105
Score: Time of each round
Time Cap: 21:00
Kilograms: 60/43, Beg: 30/20, Int: 52/35
Scaling options
Beginner:
2:00 Row/Ski /Bike / 200m Run
3 Power Snatch @ 65/45 lbs
Intermediate
500m Row/Ski /400m Run / 1000m Bike*
3 Power Snatch @ 115/75 lbs
Fitness:
Every 3:00 x 7
500m Row/Ski /400m Run / 1000m Bike*
3-5 D-Ball/Sandbag Ground to Shoulder @ Moderate to heavy
Turkish Get Up
Turkish Get Up
4×3/3
Rest 1:00 Between sets
TC: 8 Minutes
Score: Weight
Scaling Options
Beginner/Intermediate
As written
ACCESSORY / EXTRA (Checkmark)
EMOM 10
Amrap 30 sec, chose a weak movement to work on:
– Handstand Walk
– Toes to Bar
– Double Unders, etc
Goal: CrossFit Open Skill Accessory
Choose a weak movement. This movement must be light (below 50% of your max rep if it’s a barbell).