CROSSFIT BRACKNELL – CrossFit
Warm up (No Measure)
A. GENERAL (6:00)
EMOM 6 (Grab workout weight)
odd- In and out Squats
even- Alternate between:
Round 1 = 10-12 Russian Swings
Round 2 = 10-12 KBS
Round 3 = 6/6 KB Front rack squat
B. MOBILITY / ACTIVATION (1:00)
Barbell Trap Smash
45 sec / side
In this mobility piece, perform 2-3 overhead squats, then the trap smash, then a few more overhead squats.
C1. SPECIFIC (10:00)
Snatch Drills (focus on Pull under & Foot work)
5-7 reps of each drill (each drill starting power and moving into a squat)
– Snatch balance
– High hang Snatch
– Tempo Snatch
—
5 minutes to ramp up to starting weight
2-3 Sets
C2. SPECIFIC (3:00)
With workout weight
5/5 Front Rack KB squat (single KB)
5/5 Terror Squats with 1 DB & 1 KB
5/5 Overhead Reverse lunges (swap arms)
()
Snatch (Snatch
1. Take 10 minutes
Work up to a Heavy/Max Snatch
)
Rest & Reset 2:00
Then move onto next portion
Power Snatch (E2MOM x 3
2 Power Snatch @ 75% of Above)
Score: Weight on Part 1 & 2
TC: 18 minutes
KG: N/A
Scaling Options
Beginner
Practice Power Snatch for 10 minutes
E2MOM x 3
2 Power Snatch @ technical load
Intermediate
As written
METCON (Time)
3 rounds for time
5/5 Terror Squats*
100′ Single Arm Overhead Walking lunges @ 50/35 lbs x 1
* 53/35 lbs KB in Front Rack, 50/35 lbs DB in farmer’s carry
Score: Total Weight on Terror Squats
TC: 9 minutes
KG: 24/16 (KB) 22.5/15 (DB)
Scaling Options
Beginner
5/5 Terror Squats @ 25/15 lbs x 2
75’ Walking lunges, unweighted
Intermediate
5/5 Terror Squats
100’ Overhead walking lunges
()
()
ACCESSORY / EXTRA (Checkmark)
3 sets
12/12 RDL with reach, unweighted
6 Weighted Jump Squats
Lower Body Unilateral Accessories