CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
2-3 rounds
12 Air Squats
12 Down & Ups
12 Lunges
12 Push ups / Knees
12 V-Ups / Knee Tucks / Sit-ups
B. SPECIFIC (10:00)
Grab Dumbells for Workout
Go over:
– Thrusters
– Hang Snatch
– Step ups / Lunges
– Push Press
– Hang power cleans
– Devil’s Presses
METCON (Time)
“12 Days of Christmas”
1 Wall Walk / Bar Muscle up
2 Dumbbell Thrusters
3 Pull ups
4 Alt Dumbbell Hang Power Snatch
5 Push ups
6 Dumbbell Step ups / Lunges
7 Box Jumps @ 24/20”
8 Dumbbell Push Press
9 Burpees
10 Alt Hang Dumbbell Power Cleans
11 Toes to Bar / V-Ups
12 Devil’s Press
@ 50/35 lbs x 1
Score: Time
TC: 35 minutes
KG: 22.5/15
Scaling Options
Beginner
1 Jumping pull up / Inchworm push up
2 Dumbbell Thrusters
3 Ring Rows
4 Alt Dumbbell Hang Snatch
5 Hand Elevated Push ups
6 Step ups / Lunges
7 Box Jumps / Plate Hops
8 Dumbbell Push Press
9 Burpees
10 Alt Hang Dumbbell Power Cleans
11 Sit-Ups
12 Devil’s Press
@ 25/15 lbs x 2 (or 1)
Intermediate
Reduce DB to 35/20 lbs
Modify Bar Muscle up to Jumping bar muscle up or Chest to bar pull up
ACCESSORY / EXTRA (Checkmark)
Rest & Recover!
Take 5-10 minutes to stretch out, relax and have fun with your community