CROSSFIT BRACKNELL – CrossFit

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WARM UP (Checkmark)

A. GENERAL (6:00)

– 5 Shuttle Runs

– 5-7 Inchworm push ups /no pu

– 5 Shuttle Runs

– 5-7 Plank to Down Dog

– 5 Shuttle Runs

– 10 Plate Ground to Overhead + Press up each rep

B. MOBILITY / ACTIVATION (3:00)

– 10 Bridge ups + Reach:

– 1:00 Lat Stretch with Barbell

– 1:00 PVC Shoulder Pass Throughs

C. SPECIFIC (10:00)

Snatch

– 7 Overhead Squats

– 7 Snatch Grip Romanian Deadlifts

– 7 Low Hang Snatch Pull to hold

– 2 x 3-5 Low Hang Snatch, (First set power, second set squat)

– 5 x 1 Low Hang Snatch + 1 Squat Snatch

– Ramp up to workout weight in sets of 1+1

C2. SPECIFIC (6:00)

Power Clean

– 5 Power Cleans, Light

– 3 Power Cleans, Moderate

– 3 Power Cleans, Workout Weight



Wall Walks

– 3 Pike ups to Wall

– 1-3 Wall Walks or Modification

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Snatch

WEIGHTLIFTING

Every 1:30 x 6

1 Low Hang Squat Snatch + 1 Squat Snatch

1+1 @ 70%

1+1 @ 75%

1+1 @ 77%

1+1 @ 81%

1+1 @ 84%

1+1 @ 86%

Score: Weight

Time Cap: 8:00

Kilograms: N/A

Scaling Options

Beginner

6 x 1+1 @ Accross, Moderate / Technical Load

Intermediate

As Written

Fitness

5 Devil’s Press

5 Dumbbell Jump Squats

METCON (Time)

6 Rounds for Time

9 Power Cleans @ 135/95 lbs

3 Wall Walks

RX+: 155/105 lbs

Score: Time

Time Cap: 12:00

Kilograms:

RX: 60/43

Beg: 20/15

Int L1: 43/30

RX+: 70/48

Scaling Options

Beginner

7 Power Cleans @ 45/35 lbs

5 Inchworm push ups

Intermediate L1

9 Power Cleans @ 95/65 lbs

3 x 1/2 Wall Walks

Intermediate L2

5-7 Power Cleans @ 135/95 lbs

1-2 Wall Walks

ACCESSORY / EXTRA (Checkmark)

Snatch Pull

4 x 4 @ 70-80%

Goal: Weightlifting Accessory

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