CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (2:00)
2 sets
100′ Shuttle run (25/25 x 2)
25′ PVC overhead Walking Lunges + Flexion
5 Jump Squats, as high as possible
B. MOBILITY / ACTIVATION (3:00)
2 sets
8 Scap pull ups
4/4 Hip to Lat Stretch on rig
C. SPECIFIC (8:00)
Hang Snatch Drills, focus on pulling the bar towards the hips
– 5 Hang Snatch Scoops
– 5 Hang into Vertical jump
– 2 x 3 Hang Snatch
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Begin Ramp up
C2. SPECIFIC (10:00)
Prepare Barbell for Snatch
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Pull ups
7 Beat Swings
4-7 Kip Swings
4-7 Half Pull ups (Practicing kipping return)
4-7 Pull ups / Ring Rows
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Box Jumps
6 Box jump overs + Step down
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Hang Power Snatch
Hang Power Snatch
Work up to a heavy set of 3 Hang Snatches
Score: Weight
TC: 12 minutes
KG: N/A
Scaling Options
Beginner
Technical load, Across
Intermediate
As written
METCON (3 Rounds for time)
3 rounds, each for time
5 Power Snatch @ 85%
15 Pull ups
20 Box Jump overs @ 24/20″, Step down
-Rest 1:00 b/w-
RX+ Chest to Bar
Score: Each round for time
TC: 10:00
KG: N/A
Scaling Options
Beginner
5 Power Snatch
10 Ring Rows
15 Plate hop overs
Intermediate L1
5 Power Snatch @ 75%
10 Band Assisted Pull ups
20 Box Jump overs @ 24/20″, Step down
Intermediate L2
5 Power Snatch @ 85%
7-10 Pull ups
20 Box Jump overs @ 24/20″, Step down
ACCESSORY / EXTRA (3 Rounds for weight)
3 sets
20 DB Renegade Rows
Goal: Upper Body Post chain accessory