CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
Amrap 6 minutes
6 Burpees / Down & Ups
6 Empty Bar Romanian deadlift
6 Beat Swings
6 Empty Bar / PVC OHS
B. MOBILITY / ACTIVATION (1:00)
Band Y pulls, quarter squat position
15 Fast reps
C1. SPECIFIC (10:00)
Snatch Drills, focus on keeping shoulders above the bar
– 6 Lift Offs
– 6 Snatch First pull (no pause)
– 6 Snatch Segmented High pull
(pause above the knees)
– 6 Power Snatch, Tempo first pull
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Ramp up to 75%
C2. Specific (5:00)
Deadlift & Front Squats
Ramp up deadlifts & front squats in 2-3 sets of 3
3 Deadlifts
3 Front Squats
—-
Pull ups
5 Beat Swings
5 Kip Swings
2 x 3 Kipping Pull ups or modification
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Power Snatch (
)
Every 90 seconds x 5
3 @ 75%
Score: Weight
TC: 8:00
KG: N/A
Scaling Options
Beginner
3 reps @ Technical load
Intermediate
As written
METCON (5 Rounds for reps)
5 sets of 1:30 on, 1 min off
15 Deadlifts @ 185/135 lbs
12 Pull ups
Max rep Front Squats @ 185/135
RX+ Chest to Bar Pull ups
Score: Reps on Squats
TC: 12:30 minutes
KG: 84/60 (43/30, 70/50)
Scaling Options
Beginner
10 Deadlifts @ 95/65 lbs
12 Ring rows
Max rep Front Squats @ 95/65 lbs
Intermediate
15 Deadlifts @ 155/105 lbs
12 Pull ups
Max rep Front Squats @ 155/105
ACCESSORY / EXTRA (3 Rounds for weight)
Bulgarian Split Squats
3 x 8/8, Heavy
Goal: Lower Body accessory