CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
EMOM 6
Odd- 45 sec Shuttle Runs
Even- 5 Inchworms + 5 Burpees
B. MOBILITY/ACTIVATION( 3:00)
2 sets
30s/30s Lat Stretch against rig
10 Band Wide Face pulls
C1. SPECIFIC (8:00)
3-5 Behind the Neck Snatch grip push press
3-5 Snatch Grip Behind the neck Push Jerk / Split Jerk
5 Empty Bar Overhead Squat
Ramp up Overhead squats
3 @ 30%
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 70%
3 @ 75-80%
C2. SPECIFIC (8:00)
Power Snatch
3-5 Snatch Grip Romanian Deadlifts
3-5 Snatch Grip Romanian Deadlift into Muscle snatch
3-5 Hang Power Snatch, focus on pulling the bar into the hips
3-5 Power Snatch
Ramp up to workout weight in 3 sets
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Toes to Bar
5-7 Beat Swings
5-7 Swinging Leg raises / Knee Tucks
5-7 Toes to Bar
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Overhead Squat
5 x 3 @ 82-85%
-Rest 2 Minutes between sets-
Score: Weight
TC: 13:00
KG: N/A
Scaling Options
Beginner
Technical load, Tempo 3.1.X.1
Intermediate
As written
METCON (Time)
5 rounds for time
10 Power Snatch @ 135/95 lbs
15 Toes to Bar
Score: Time
TC: 12 min
KG: 60/45, 9/6, Beg: 25/15, Int 52/35
Scaling Options
Beginner
8 Power Snatch @ 55/35 lbs
10 Swinging Knee Raises
Intermediate L1
10 Power Snatch @ 115/75 lbs
15 Swinging Leg Raises
Intermediate L2
10 Power Snatch @ 115/75 lbs
5-10 Toes to Bar
ACCESSORY / EXTRA (Checkmark)
3-5 sets
6 Seated Band Row, heavy band
12 Behind the neck Band pull downs
Goak: Upper Body Pull accessory