CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
Amrap 6 minutes
10 In and out Squats
6 Plate ground to overhead
6 Overhead Alternating Curtsy Lunges
B. MOBILITY / ACTIVATION (2:00)
Trap Smash
60 sec / side
C1. SPECIFIC (10:00)
Snatch Drills, focus on explosiveness and footwork
– 5 Snatch grip behind the neck push press
– 5 Snatch Balance
– 5 Tall Squat Snatch
– 5 Hang Squat Snatch
– 2-5 Squat Snatch
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Ramp up
C2. SPECIFIC (5:00)
Shoulder to Overhead
5 Push Press
5 Push Jerks
5 Reps of choice @ Workout weight
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Practice Round (Optional)
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Snatch
Work your way up to a 1 Rep Max Snatch
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 88%
1 @ 92 %
1 @ 96%
1 @ 95%
1 @ 101% +
Score: Weight
TC: 20minutes
KG: N/A
Scaling Options
Beginner
Work up to a technical load then
8 x 1
Intermediate
As written
METCON (Time)
4 rounds for time
15 Shoulder to overhead @ 95/65 lbs
15 Burpee Over Bar
Score: Time
TC: 8 minutes
KG: 43/30, Beg Int
Scaling Options
Beginner
10 Shoulder to overhead @ 45/35 lbs
8 Burpee Step Over Bar
Intermediate
15 Shoulder to overhead @ 75/55 lbs
15 Burpee Over Bar
ACCESSORY / EXTRA (Checkmark)
Half kneeling Bottom up KB shoulder press
3 x 12/12
Goal: Shoulder accessory