CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (4:00)
2 Rounds
– 15 Jumping Jacks
– 5 Beat Swings
– 5 Scapular Push-Ups
– 5 Plank to Down Dog
– 10 PVC Shoulder Pass Through
– 10 Overhead Reverse Lunges + Lateral Flexion
B. MOBILITY / ACTIVATION (2:00)
Trap Smash
– 1:30, Switch side after :45
C. SPECIFIC (8:00)
Hang Snatch
– 2 x 2-4 Hang Snatch Scoops
– 2 x 2-4 Pause Hang Snatch High pull
– 2 x 2-4 Pause Hang Power Snatch
– 2-4 Hang Power Snatch
C2. SPECIFIC (10:00)
Power Snatch: Strip bar down to light
– 5 Snatch Grip Deadlifts, Lighter then workout weight
– 3 Power Snatch
– 3 Power Snatch @ Workout Weight
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Pull ups
– 2 x 3 Kip Swings
– 2 x 2-4 Pull ups / Modification
—
Step Up Overs
– 8 Unweighted
– 8 @ Workout Weight
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Hang Power Snatch
Take 12:00 to Work up to a Heavy set of 2 Hang Power Snatches
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
Technical load, Across
Intermediate
As written
Fitness
Every 2:00 x 6
6 Hang Power Snatch, Light
12 Overhead Reverse Lunges
METCON (4 Rounds for time)
4 Rounds, Each for Time
5 Power Snatch @ 85%*
10 Pull ups
20 Dumbbell Step Ups Overs @ 50/35 lbs x 1, 20″
Rest 1:00
*Percentage from Load in Part A
Score: Each Round for Time
Time Cap: 12:00
Kilograms:
RX: 22.5/15, Beg: N/A, Int L1: 15/9
Scaling Options
Beginner
5 Power Snatch @ Light
7 Seated Ring Pull ups
16 Step Ups Overs @ 12-20″
Intermediate L1
5 Power Snatch @ 75%
7 Band Assisted Strict Pull ups
20 Single Dumbbell Step Ups Overs @ 20″ @ 35/20 lbs
Intermediate L2
5 Power Snatch @ 85%
5-7 Pull ups
16-20 Single Dumbbell Step Ups Overs @ 20″ @ 50/35 lbs
ACCESSORY / EXTRA (Checkmark)
3 x 10 Wide Stance Good Mornings
Goal: Posterior Chain Accessory