CROSSFIT BRACKNELL – CrossFit

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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

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