CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (8:00)

EMOM 4

odd- Machine 45 seconds

even- Plate ground to overhead

EMOM 4

odd- Machine 45 seconds

even- Seated around the world

B. MOBILITY / ACTIVATION (3:00)

2 sets

10 total Bridge + Reach

10 Alternating Scorpion stretch

C. SPECIFIC

Snatch cycling

5 Hang muscle snatch

5 Muscle snatch, pause at top, focus on bar return, meet at above the knees

5 Power Snatch, Pause at top, call reps from the top

Load up bar to workout weight



Test round

4 Power Snatch

4 Burpee over bar

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METCON (4 Rounds for reps)

4 x 4 minutes on, 1 min of. Alternate between amrap 1 & 2

1. Amrap 4

Machine, Max Cals

2. Amrap 4

7 Power Snatch @ 95/65

7 Burpee over bar

RX + 135/95 lbs

Score: Total Cals + Total Rounds & Reps

TC: 19 minutes

KG: 43/30, Beg: 20/15, Int: 35/25, RX+ 60/43

Scaling Options

Beginner

Amrap 1 = As Written

Amrap 2:

5 Power Snatches @ 45/35lbs

5 Burpee step over bar

Intermediate

Amrap 1 = As Written

Amrap 2:

7 Power Snatch @ 75/55 lbs

7 Burpee over bar

ACCESSORY / EXTRA (5 Rounds for weight)

Bulgarian Split Squat

5 x 3/3 @ Heavy

Goal: Lower body unilateral strength & Stability