CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (5:00)
2-3 Rounds of
– 5-10 Burpees
– 5-10 Plank Shoulder Airplanes
– 3-5 Scap Pull ups
B. MOBILITY / ACTIVATION (2:00)
PNF Thoracic Extension on Box
5 Reps of 5s Press Down, Stretch down over 7 seconds
C1. SPECIFIC (10:00)
Snatch
5 Snatch Grip Push Press
5 Overhead Squats
—
2 x 3 Tempo Snatch Pull, Pause in Extension
2 x 3 Segmented Snatch, Pause in Extension, first set in power, second set in Squat
—
2 x 3-5 Tempo Power Snatch
2 x 3-5 Tempo Squat Snatch
—
3 x 1 Power Snatch + 1 Squat Snatch
Ramp up
1+1 @ 40%
1+1 @ 50%
1+1 @ 60%
C2. SPECIFIC (5:00)
Weighted Step Ups
– 6 Unweighted Step Ups
– 2 x 2 Weighted Step Ups, @ Workout weight or slightly lighter
—
Box Jumps
– 4 x 5 Hops + 1 Box Jump, Step Down
– 5 Box Jumps, Landing as high as possible on the box, Step Down
—
Practice Round
– 4 Weighted Step Ups
– 4 Box Jumps
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WEIGHTLIFTING (8 Rounds for weight)
Every 1:30 x 8
Power Snatch + Squat Snatch
2 x 1+1 @ 65%
2 x 1+1 @ 70%
2 x 1+1 @ 75%
1+1 @ 75-78%
1+1 @ 80-83%
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
1 + 1 @ Technical Load, Across
Intermediate
As Written
Fitness
Every 1:30 x 8
– 5-8 Ball Slams or Kettlebell Swings
– 5-8 Jump Squats
– 5-8 Burpees
METCON (Time)
3 Rounds
20 Weighted Step ups @ 24/20″
20 Box Jumps, Step Down @ 24/20″
Score: Time
Time cap: 9:00
Kilograms: N/A
Scaling Options
Beginner
16 Step ups @ 24/20″
16 Box Jumps or Plate Hops
Intermediate
20 Weighted Step ups @ 24/20″
20 Box Jumps, Step Down @ 24/20″
ACCESSORY / EXTRA (Checkmark)
Single Leg Romanian Deadlift
3 x 10/10
Goal: Post Chain Accessory