CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
200-400m Jog
Into
2 Rounds
10 Band Shoulder Pass Throughs
10 Bent Over Lat Pull Downs
10 Band Good Mornings
B. MOBILITY / ACTIVATION (2:00)
Lat stretch Against Rig
60 sec/side
C1. SPECIFIC (10:00)
Snatch
– 5 Lift offs
– 5 Snatch First Pulls
– 5 Snatch High Pulls:
– 5 Power snatch
– Ramp up Snatch to 70%
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Strict Chin Ups
– 2-3 x 1-3, Find Appropriate Assistance or modification
C2. SPECIFIC (6:00)
Back Squat
– 4 @ Light
– 4 @ Slightly Heavier
– 4 @ Moderate or Workout Weight
– 4 @ Workout weight (if needed)
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METCON (4 Rounds for reps)
Every 3:00 x 4
200m Run
3 Power Snatch @ 70%
Max Rep Strict Chin Ups
Score: Reps
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
100m Run
3 Power Snatch, Moderate to light
3-6 Strict Seated Ring Chin ups
Intermediate
200m run
3 Power Snatch @ 70%
Max Rep Strict Chin Ups
Fitness
200m Run
12 Dumbbell Snatch @ Moderate
Max Rep Strict Chin Ups
Back Squat
3 x 4 @ Moderate to Heavy for the day
Rest 1:00 Between Sets
Score: Weight
Time Cap: 10:00
KG: N/A
Scaling Options
Beginner
3 x 4 @ Moderate Load
Intermediate
As Written
ACCESSORY / EXTRA (Checkmark)
3 x 20 Good Mornings Empty Bar
Rest 60-90 seconds between sets
Goal: Post Chain Accessory