CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
3-4 Rounds, Cap at 6:00
8/8 Banded Monster Walk
8 Banded Behind the Neck Press
8 Band Overhead Squat
8 Medicine Ball Overhead Squats
B. MOBILITY / ACTIVATION (2:00)
Lat stretch Against Rig
30-45s / side
C. SPECIFIC (8:00)
Snatch Balance
– 5 Behind the Neck Shoulder Press/ Shoulder Press
– 5 Behind the Neck Snatch Grip Push Press
– 5 Heaving Snatch Balance
– 5 Snatch Balance
—
Ramp up to Starting Weight, RPE 5/10
C2. SPECIFIC (4:00)
Wall Balls
– 10 Medicine Ball Squats
– 2 x 5 Wall Balls
—-
Practice Rounds
1-2 x
– 4 Calories
– 4 Wall Balls
()
()
Snatch Balance
Every 2:00 x 6
2 Snatch Balances
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
2 Overhead Squats
Intermediate
As Written
Fitness
Every 2:00 x 6
5 Overhead Squats
10 Bent Over Rows
Fan Bike in Remaining Time
METCON (AMRAP – Rounds and Reps)
AMRAP 14
4,8,12,16 etc
Calorie Fan Bike
Wall Balls @ 20/14 lbs
Score: Reps
Time Cap: 14:00
Kilograms: 9/6, Beg: 4/3, Int: 7/5
Scaling Options
Beginner
4,6,8, 10 etc
Calorie Fan Bike
Wall Balls @ 10/8 lbs
Intermediate
4,8,12 etc
Calorie Fan Bike
Wall Balls @ 16/12 lbs
ACCESSORY / EXTRA (Checkmark)
Medicine Ball Deadbug
3 x 10-16
Goal: Core Accessory