CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (10-12:00)
1. 400m Jog / 2:00 Machine
2. Latter Relay Race
– Set-up a ladder or plates lengthwise.
– Call out a specific running drill to perform out and back, touch a cone or a kettlebell 10-15′ away from the latter.
– Members will begin in a line, the first athletes from each group will run out to the ladder, perform the ladder drill, run out to the cone, run back, doing the ladder drill and tag their next partner.
Ladder Drills:
– Hop Scotch
– Scissor (left & Right)
– Icky Shuffle
– 3 Step
B. MOBILITY / ACTIVATION (4:00)
2 Sets
12/12 Calf Raises
4/4 Box Facing Step Downs
C1. SPECIFIC (5:00)
Dumbbell Snatch
– 5/5 Dumbbell Deadlift
– 5/5 Dumbbell Muscle Snatch
– 6-10 Alternating Dumbbell Snatch
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Box Step up Overs
– 6 Box Step ups, Unweighted
– 6 Box Step up Overs, Unweighted
– 4-6 Box Step up Overs, Workout Weight
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METCON (Time)
4 rounds for time
400m Run
30 Alternating Dumbbell Snatch 400m Run
30 Dumbbell Step up Overs, @20″
Dumbbell @ 50/35 lbs x 1
Score: Time
Time Cap: 30:00
Kilograms: 22.5/15, Beg: 11/7.5, Int: 15/9
Scaling Options
Beginner
200m Jog
20 Alternating Dumbbell Snatch @ 25/15 lbs
200m Jog
20 Step up Overs @ 20/16″
Intermediate
400m Run
30 Alternating Dumbbell Snatch @ 35/20 lbs
400m Run
30 Dumbbell Step up Overs @ 35/20 lbs & 24/20″
ACCESSORY / EXTRA (Checkmark)
3 sets
12/12 Unilateral Hip Thrust
12/12 Romanian Deadlifts with Reach
Goal: Unilateral Post Chain Accessory