CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
Amrap 5
– 50′ Samson Stretch Walking Lunges
– 25′ Crab Walk
– 25′ Duck Walk
– 25′ Spiderman Lunges
– 25′ Lateral Lunges
B. MOBILITY/ACTIVATION (4:00)
1-2 Sets
10 Banded Glute Bridges
5/5 Banded Lateral Toe Taps or Monster Walk
C1. SPECIFIC (6:00)
Front Squats
– 5 Pause Front Squats, Empty bar or Light
– Ramp up to workout weight in sets of 5
C2. SPECIFIC (8:00)
Dumbbell Hang Snatch
With a Light Dumbbell
– 5/5 Hang Dumbbell High Pulls
– 5/5 Hang Dumbbell Power Snatch, Practice receiving in a quarter squat
– Take 3-5:00 to find workout weight
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Plank Dumbbell Drag Through
– 3/3 Plank Reach Through
– 4-6 Plank Dumbbell Drag Through
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Walking Lunges
– 6-10 Walking Lunge Steps
– 2-6 Walking Lunges Steps @ Workout Weight
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Practice Round
– 2 Heavy Dumbbell Plank Drag Through
– 1/1 Heavy Hang Dumbbell Snatch
– 4 Dumbbell Walking Lunges
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Front Squat
3 x 15 Front Squats @ 55-60%
Rest 2:00
Score: Weight
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
3 x 10 @ Light
Intermediate
As Written
METCON (AMRAP – Rounds and Reps)
Amrap 14
10 Heavy Dumbbell Plank Drag Through
5/5 Heavy Hang Dumbbell Snatch
100′ Dumbbell Walking Lunges
Score: Rounds + Reps
Time Cap: 14:00
Kilograms: N/A
Scaling Options
Beginner
10 Heavy Dumbbell Plank Drag Through
5/5 Heavy Hang Dumbbell Snatch
50′ Walking Lunges
Intermediate
As Written
ACCESSORY / EXTRA (Weight)
Turkish Get up
3 x 3-5/Side
Goal: Core & Shoulder Stability Accessory