CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
2-3 Rounds
– 8-10 Plate Ground to Overhead
– 6-8 Burpee Step onto Plate
– 8-10 Plate Goblet Squat
B. MOBILITY / ACTIVATION (4:00)
1:00/Side Barbell Trap Smash
– 5-8 Behind the Neck Snatch Grip Push Press
– 5-8 Tempo Overhead Squat
C1. SPECIFIC (10:00)
Hang Power Snatch
– 2 x 5 Snatch Grip Scoops (Focus on lat engagement)
– 2 x 5 Hang Snatch Pull to Vertical Jump (From hang position, focus on delaying the arm bend)
– 5 Tempo Hang Power Snatch, Tempo the pull over 3 seconds
– 5 Hang Power Snatch
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Ramp Up:
– 2 @ light
– 2 @ 50% of intended workout weight
– 2 @ Workout Weight
C2. SPECIFIC (7:00)
Thruster
– 5 Empty Bar Front Squat
– 5 Empty Bar Strict Press
– 5 Empty Bar Thruster
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Ramp Up:
Ramp up to workout weight in 2-3 sets of 2
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Hang Power Snatch
6 Sets
2 Hang Power Snatch @ RPE 7/10
4 Band Resisted Vertical Jumps
Rest 1:00 Between Sets
Score: Weight on Barbell
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
2 Hang Power Snatch
4 Vertical Jumps / Jump Squats
Intermediate
As Written
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METCON (6 Rounds for reps)
6 Sets of 1:00 On, 1:00 Off
Alternate Between
– Max Rep Thrusters 135/95 lbs
– Max Rep Ab Mat Sit-Ups
Score: Total Reps
Time Cap: 12:00
Kilograms: 61/43, Beg: 20/15, Int: 52/34
Scaling Options
Beginner
Thrusters @ 45/35 lbs
Ab Mat Sit-Ups
Intermediate
Thrusters @ 115/75 lbs
Ab Mat Sit-Ups
ACCESSORY / EXTRA (Checkmark)
Band W Pulls
3 x 8-10 Reps
Goal: Upper Back Accessory