CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
Amrap 6
5 Plate ground to overhead
5 In and out squats onto plate
5 Hollow body Plate pull overs
@ 10-25lbs
B. MOBILITY/ACTIVATION (2:00)
PNF Hamstring Stretch with Band
5 reps of 5 sec pressing down, stretching back 5 sec
C.SPECIFIC (15:00)
Wall Balls
– 5-10 Medicine Ball Squats
– 2 x 5 Wall Balls
—-
Dumbbell Snatch
5/5 Dumbell Deadlifts (between the legs)
5/5 Dumbbell Muscle snatch
6 Alternating Dumbbell Snatch
—
Clean & Jerk
– 5 Muscle Cleans
– 5 Shoulder Press
– 5 Tall Power Cleans
– 5 Tall Push Jerks
– 5 Power Clean & Jerks, Pause in receiving position of the Clean
—
Ramp up to workout weight
()
METCON (AMRAP – Reps)
Part 1. AMRAP 12
4-6-8-10-12-ect…
Wall Balls @ 20/14 lbs
Alternating Dumbbell Snatch @ 50/35 lbs
Rest 8:00
Part 2. EMOM 8
4 Clean and Jerks @ 185/125 lbs
Score: Total reps on Part 1
Time Cap: 28:00
Kilograms: 9/6, Beg: 5/4, Int: 7/5
Scaling options
Beginner
Part 1:
Wall Balls @ 10/8 lbs
Alternating Dumbbell Snatch @ 25/15 lbs
Part 2:
4 Clean and Jerks @ 64/45 lbs
Intermediate
Part 1
Wall Balls @ 16/12 lbs
Alternating Dumbbell Snatch @ 35/20 lbs
Part 2:
4 Clean and Jerks @ 155/105 lbs
ACCESSORY / EXTRA (Checkmark)
3 sets
15 Banded Good Mornings
15/15 Standing Band hip extension
Goal: Post Chain Accessory