CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (6:00)
EMOM 6
1- 5 Single Kettlebell Deadlifts, Plank Taps in remaining time
2- 3-4 Inch Worm + Down Dog, Crab Walk in remaining time
B. MOBILITY / ACTIVATION (1:00)
– 10 Squat to Reach / Side
C1. SPECIFIC (12:00)
Snatch
– 1:00-2:00 Bang Bang Drill
With an empty barbell, focusing on drilling the set-up position and positioning of the pull:
– 7 Overhead Squats
– 7 Snatch Deadlifts (Snatch Step up not deadlift)
– 7 Snatch Tempo Pulls, Pause at Extension
– 7 Tempo Muscle Snatch
– 7 Power Snatch
– 7 Squat Snatch
Ramp Up:
– 3 @ 50%
– 3 @ 55%
– 2 @ 60%
– 2 @ 65%
– 1 @ 70%
– 1 @ 75%
– 1 @ 80%
– 1 @ 85%
– 1 @ 88%
– 1 @ 92%
– 1 @ 96%
– 1 @ 100%
C2. SPECIFIC (6:00)
Single Arm Kettlebell Overhead Reverse Lunges
With a lighter kettlebell than intended workout weight:
– 5 Single Arm Kettlebell Push Presses, pausing for :02 at the top / Side
– 6 Single Arm Kettlebell Overhead Reverse Lunges / Side
WIth intended workout weight:
– 3-5 Single Arm Kettlebell Reverse Lunges / Side
()
Snatch
Take 15:00 to Find a 1 Rep Max Snatch
Score: Weight
Time Cap: 15:00
Kilograms: N/A
Scaling Options
Beginner
6-8 x 1 Snatch, Technical Load
Intermediate
As Written
Fitness:
10 Sets of
6 Dumbbell Snatch, Heavy
6 Jump Squats
Rest 0:30-0:45
METCON (Time)
4 Rounds For Time
12 Kettlebell Swings @ 70/53 lbs
6/6 Single Arm Kettlebell Overhead Reverse Lunges @ 70/53 lbs
Score: Time
Time Cap: 8:00
Kilograms:
RX: 32/24
Beg: 16/12
Int: 24/16
Scaling Options
Beginner
12 Russian Kettlebell Swings @ 35/26 lbs
12 Overhead Reverse Lunges with Plate @ 15/10lbs
Intermediate
12 Kettlebell Swings @ 53/35 lbs
6/6 Single Arm Kettlebell Overhead Reverse Lunges @ 53/35 lbs
ACCESSORY / EXTRA (Checkmark)
Bulgarian Split Squats
5 x 6/6, Heavy
Goal: Strength Accessory