CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (4:00)

Tabata Song Movement in the Gym

Alternate between:

– Shuttles or running around the perimeter of the gym

– Side shuffles

– Burpees

– Jump Squats

B. MOBILITY / ACTIVATION (2:00)

Band or PVC Pass throughs + Overhead Squat

3 x 5 + 3

C1. SPECIFIC (12:00)

Snatches, Focus on barbell cycling

5 Snatch grip deadlifts

5 Muscle Snatch, pause at the top, coach return of the bar

5 Power Snatches, Pause at top, coaching return of the bar



Rope Climbs

4-6 Rope Knee raises, switch hands on top halfway

4-5 Foot Clamp + Squat up (Seated on box if needed)

Practice Rope Climbs

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METCON (AMRAP – Rounds and Reps)

Amrap 24 minutes

24 Burpee over Barbell

12 Snatches @ 115/75 lbs

4 Rope Climbs

Score: Rounds & Reps

TC: 24 minutes

KG: 52/35

(Beg: 25/15, Int: 43/30)

Scaling Options

Beginner

16 Burpee step over bar

8 Snatches @ 55/35 lbs

4 Rope Rows / Ring Rows on one ring

Intermediate

24 Burpee over Barbell

12 Snatches @ 95/65lbs

4 Half Rope Climbs

METCON (AMRAP – Rounds and Reps)

In teams of 3

Amrap 24 minutes

2 Rope Climbs

10 Burpees to plate

20 DB Snatches @ 50/35 lbs x 1

Score: The number of rounds & Reps Partner 3 completes

TC: 24 minutes

KG: 22.5/15

Scaling Options

Beginner

8 Ring rows, holding 1 Ring

8 Burpees

16 DB Snatches

Intermediate

1 Rope Climb or 2 half RC

8 Burpees to plate

16 DB Snatches @ 50/35 lbs x 1

ACCESSORY / EXTRA (Weight)

Clean Pull

8 x 2 @ 75%

Goal: Weightlifting Accessory