CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
Amrap 5 minutes
6 Inchworm Walks
6 PVC Pass Throughs
10 PVC Overhead squats*
* in second & third round, you can challenge some to perform cossack squats with the bar overhead
B. MOBILITY / ACTIVATION (2:00)
Pec/Shoulder Smash with barbell
1-1:30/side
If athletes struggle with this, they can use a lacrosse ball against the wall
C. SPECIFIC (10:00)
Snatch Drills, Focus on upper body pull + Receiving position
– 3-5 Tall Snatch high pull
– 3-5 High pull from power position
– 3-5 Muscle snatch + Overhead Squats
—-
Practice Complexe with empty bar
– 3-5 of complex
—
Ramp up
C2. SPECIFIC (5:00)
– Carry Practice, 2-4 minutes
—-
Empty Bar (or Light)
– 4 Front Rack lunge
– 4 Shoulder to overhead
Workout weight
– 4 Front Rack lunge
– 4 Shoulder to overhead
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Snatch
Snatch Complex:
Snatch high pull + Low Hang Squat Snatch + Squat Snatch + Overhead Squat
4x 1+1+1+1 @ 80-82%
1 Minute rest between sets
Score: Weight
TC: 10 minutes
KG: N/A
Scaling Options
Beginner
Snatch First Pull + Snatch + Overhead Squat
Intermediate
As Written
METCON (AMRAP – Rounds and Reps)
Amrap 14 minutes
100′ Carry*
10 Front rack lunges
5 Shoulder to Overhead
@ 155/105
Score: Rounds and reps
TC: 14 min
KG: 70/50, Beg 25/20, Int 55/35
Scaling Options
Beginner
100′ DB Farmer’s Carry, moderate
10 Front rack lunges
5 Shoulder to Overhead
@ 55/45 lbs
Intermediate
100′ Carry
10 Front Squats
5 Shoulder to overhead
@ 115/75 lbs
ACCESSORY / EXTRA (3 Rounds for weight)
Dip Snatch high pulls @ 75%
3 x 3 @ 75%
Goal: Snatch Accessory