CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
2 rounds
10 Burpees
10 Plank to downward dog
10 Alternating spiderman lunge stretch + rotation
B. MOBILITY / ACTIVATION (2:00)
Trap Smash with barbell
45-60 sec/side
Test & Re-test with overhead squat
C1. SPECIFIC (10:00)
Snatch Drills, focus on receiving position
– 3-6 Snatch grip behind the neck push press:
– 3-6 Heaving snatch balance:
– 3-6 Snatch Balance (power and/or squat)
—
2-6 Tempo Power Snatch
—
Ramp up to workout weight
C2. SPECIFIC
Reduce load on barbell to first workout weight
2 sets
5 Overhead Squats
5 Push ups
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Power Snatch
EMOM 10
2 Power Snatch @ 75%
Score: Weight
TC: 10 minutes
KG: N/A
Scaling Options
Beginner
Technical load
Intermediate
As written
METCON (Time)
2 rounds
21 Overhead Squat @ 95/65 lbs
15 Push up
– Rest 1:00 –
2 rounds
15 Overhead Squat @ 135/95 lbs
21 Push ups
Score: Time, minus 1 minute
TC: 13 minutes
KG: 43/35, 60/43
Scaling Options
Beginner
15 Overhead Squat @ 65/45 lbs
10 Hand elevated Push up
–
10 Overhead Squat @ 65/45 lbs
10 Hand elevated Push ups
Intermediate L1
21 Overhead Squat @ 75/55 lbs
15 Push up, Band assisted
–
15 Overhead Squat @ 115/75 lbs
21 Push ups, Band Assisted
Intermediate L2
15 Overhead Squat @ 95/65 lbs
10 Push up
–
10 Overhead Squat @ 135/95 lbs
15 Push ups
ACCESSORY / EXTRA (4 Rounds for weight)
Snatch pulls
4 x 2 @ 85%
Goal: Olympic weightlifting accessory