CROSSFIT BRACKNELL – CrossFit
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WARM UP (No Measure)
A. GENERAL (6:00)
Team Warm up
2 rounds / A
While 1 partner is on a machine
Partner 2 is performing
– 2 shuttle Runs (2 x 25/25)
– 25′ Walking Lunges + Rotation
– 25′ Burpee Broad jumps
B. MOBILITY / ACTIVATION (2:00)
– 10 Cat Cows
– 10 Reverse Angels
C. SPECIFIC (10:00)
Power Snatch, Focus on bar path
– 5 Snatch First pulls
– 5 Muscle Snatch
– 5 Power Snatch, Returning the bar to the hip after each rep
– 5 Power Snatch, Barbell Cycling
Ramp up to workout Weight
C2. SPECIFIC (10:00)
Wall Walks
– 3 x Pike to Handstand Hold, 5-10 sec
– 3 x Half Walk Walks
– 1-2 Wall Walks
Inchworm push ups (Beginner)
– 3 Inchworm walk to plank
– 3 Inchwork walk to push up on knees
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Deadlifts
– 5 Deadlifts, light or empty bars. Go over Points of performance
Ramp up to workout weight in 3 sets
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WEIGHTLIFTING (Calories)
6 Sets:
1:00 Work / 1:00 Rest
3 Power Snatch @ RPE 6-7/10
Max Calories On Machine In Remaining Time
Score: Calories
Time Cap: 12:00
KG: N/A
Scaling Options
Beginner
3 Power Snatch @ technical load
Max Calories On Machine In Remaining Time
Intermediate
As Written
METCON (Time)
6 Rounds For Time
9 Deadlifts @ 225/155 lbs
3 Wall Walks
RX+: Deadlifts @ 275/185 & 25’ Handstand Walk
Score: Time
Time Cap: 10:00
KG: 100/70, Beg: 43/30 Int: 84/60, RX+: 125/84
Scaling Options
Beginner
6 Deadlifts @ 95/65 lbs
6 Inchworm Push ups on knees
Intermediate
9 Deadlifts @ 185/135 lbs
3 1/2 Wall Walks
Team Version
In Teams of 3, Waterfall style
18 Rounds (6 per partner)
6 Deadlifts @ 225/155 lbs
2 Wall Walks
TC: 15 minutes
ACCESSORY / EXTRA (Checkmark)
Plank Bird Dogs
3 x 12 Total Reps
Goal: Transverse Core work