CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (6:00)
EMOM 6
1- 5 Single Dumbbell Ground to overhead* + 5-8 Goblet Squats
2- 10 Inchworm Push ups + Plank to Down Dog (Cap at :50)
* Holding both ends of the dumbbell, like a plate ground to overhead
B. MOBILITY / ACTIVATION (1:00)
– 10 Squat to Reach / Side
C1. SPECIFIC (12:00)
Snatch
– 1:00-2:00 Bang Bang Drill
With an empty barbell, focusing on drilling the set-up position and positioning of the pull:
– 7 Overhead Squats
– 7 Snatch First Pulls
– 7 Tempo Snatch Pull to Hold
– 7 Tempo Power Snatch
– 7 Squat Snatch
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Ramp up Suggestion:
3 @ 50%
– 3 @ 55%
– 2 @ 60%
– 2 @ 65%
– 1 @ 70%
– 1 @ 75%
– 1 @ 80%
– 1 @ 85%
– 1 @ 88%
– 1 @ 92%
– 1 @ 95%
– 1 @ 98%
– 1 @ 101%
C2. SPECIFIC
Alternating Dumbbell Snatch
– 8/8 Dumbbell Deadlift, Dumbbell between the legs
– 5/5 Dumbbell High Pulls
– 8 Alternating Dumbbell Snatches
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Single Arm Overhead Walking Lunges
– 50’ Unweighted Lunges
– 5/5 Single Arm Push Press, Pause at top for 1-2s
– 25/25 Single Arm overhead Walking Lunges, Switch arm at 25’
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Snatch
Take 20:00 to Find a 1 Rep Max Snatch
Score: Weight
Time Cap: 20:00
Kilograms: N/A
Scaling Options
Beginner
6-8 x 1 Snatch, Technical Load
Intermediate
As Written
Fitness:
10 Sets of
6 Dumbbell Snatch, Heavy
6 Jump Squats
Rest 0:30-0:45
METCON (AMRAP – Rounds and Reps)
AMRAP 7
10 Alternating Dumbbell Snatch @ 50/35 lbs
50′ Single Arm Overhead Walking Lunges @ 50/35lbs
Score: Rounds & Reps
Time Cap: 7:00
RX: 22.5/15, Beg 10/7, Int: 15/9
Scaling Options
Beginner
10 Alternating Dumbbell Snatch @ 25/15 lbs
50′ Walking Lunges @ bodyweight
Intermediate
10 Alternating Dumbbell Snatch @ 35/20 lbs
50′ Single Arm Overhead Walking Lunges @ 35/20 lbs
ACCESSORY / EXTRA (Checkmark)
3 x 20 Weighted Sit-ups
Goal: Core Accessory