CROSSFIT BRACKNELL – CrossFit
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
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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