CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (6:00)
2-3 Sets
200m Jog
10 Band or PVC Pass Through
5 Squat to Reach
B. MOBILITY / ACTIVATION (2:00)
2:00 Trap Smash
C. SPECIFIC (10:00)
Snatch Balance
– 5 Behind the Neck Snatch Grip Push Press
– 5 Overhead Squat
– 2 x 3 Heaving Snatch Balance
– 2 x 3-5 Snatch Balance
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Ramp up to Workout weight in sets of 2-3
C2. SPECIFIC (6:00)
Weighted Step ups
– Find correct weight & Equipment for workout
– 2-3 x 4 Reps
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Snatch Balance
6 x 2 @ 75%
Rest 1:00-1:30 Between Sets
Score: Weight
Time Cap: 12:00
Kilogram: N/A
Scaling Options
Beginner
@ Technical Load
Intermediate
As Written
METCON (Checkmark)
EMOM 12
1- Row 200/150m
2- 5-8 Shuttle Runs
3- 10 Weighted Step Ups @ Moderate to Heavy
Use Sandbag, D Ball, Kettlebell, Dumbbells or Barbell
Score: Checkmark
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
1- 0:45 Row
2- 0:45 Shuttle Runs
3- 10 Weighted Step Ups @ Moderate to Heavy
Intermediate
As Written
ACCESSORY / EXTRA (Checkmark)
3 x 12 Band Face Pulls
Goal: Upper Back Accessory