CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
2 rounds
20 Jumping Jacks + 5 Split Stance Shoulder Press, Light Plate
10-20 Mountain Climbers
B. MOBILITY / ACTIVATION (2:00)
Thread the Kneedle
6 Reps / Side
C.1 SPECIFIC (10:00)
Split Jerk Progression
– 5 Split Position Press
– 2 x 5 Tall Split Jerk, Bar high, Bar Front Rack
– 5 Pause Split Jerk, Pause in dip & Extension
– 5 Split Jerks
—
Ramp up to starting weight
C2. SPECIFIC (5:00)
Push ups
– 3 Push ups in each hand position:
– Wide stance
– Diamond
– Normal
—
Dumbbell Snatch
– 4/4 Dumbbell Deadlift, Dumbbell between the legs
– 4/4 Dumbbell Hang Snatch High pull
– 6 Alternating Dumbbell Snatch
Split Jerk
Take 12:00 To Work Up To A Heavy Double For The Day:
Split Jerk
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
2 @ technical across
Intermediate
As written
Fitness
Every 2:00 x 6
4 Jerks (From the Ground)
8 Burpee Over Bar
12 Ab Mat Sit-ups
METCON (Time)
3 Rounds for Time
30 Dumbbell Snatch @ 50/35 lbs
30 Push ups
RX+ 15 Handstand Push ups
Score: Time
Time Cap: 11:00
Kilograms: 22.5/15, Beg: 11/7 Int: 15/9
Scaling Options
Beginner
20 Dumbbell Snatch @ 25/15 lbs
20 Assisted Push ups
Intermediate L1
30 Dumbbell Snatch @ 35/20 lbs
30 Push ups, On Knees or Hands Elevated
Intermediate L2
30 Dumbbell Snatch @ 35/20 lbs
15-20 Push ups
Fitness
9 rounds for time
10 Dumbbell Snatch @ Moderate
5 Push Ups / Assisted Push ups
ACCESSORY / EXTRA (3 Rounds for weight)
Dumbbell Bent Over Row
3 x 12-15/Arm
Goal: Antagonist Accessory, Upper Back Pull