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

—-

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

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