CROSSFIT BRACKNELL – CrossFit

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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

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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

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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

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