CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5 min)
2:00 row or machine
2 rounds
25′ Samson stretch walking lunges
25′ Lunges + twis
25′ Walking Knee tucks
25′ Walking Quad stretch
B. MOBILITY / ACTIVATION (2:00)
Bridge + Reach
20 total reps
C1. SPECIFIC (10:00)
Snatch Balance, focus on the seep of lockout
3-5 Behind the neck snatch grip push press: https://youtu.be/Tx60WVw17-4
3-5 Behind the neck snatch grip push jerks
Snatch balance
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Ramp up
C2. SPECIFIC
Wall Walks
3-5 Pike against the wall
3-5 Pikes + steps
3-5 Wall Walks or Half wall walks or Inchworm Walks
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Snatch Balance
6 x 2 @ 75%
Score: Weight
TC: 12 Minutes
Scaling Options
Beginner
Heaving Snatch Balance
6 x 2
Intermediate
As written
METCON (Checkmark)
E3MOM x 6
Alternate between:
1. Row 500/400m
100′ Walking Lunges, unweighted
2. 1000/800m Bike
5 Wall Walks
Score: Checkmark
TC: 18 minutes
KG: N/A
Scaling Options
Beginner
Alternate between:
1. Row 2:00
25-50′ Walking Lunges, unweighted
2. 2:00 Bike
5 Inchworm walks
Intermediate
As written, reduce wall walks reps to 3
ACCESSORY / EXTRA (Checkmark)
HIp 90/90 Raises
2 x 10 total reps
Goal: HIp Mobility