CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:30)
3 sets
30 seconds shuttle runs
30 seconds Band face pulls
30 sec broad jumps
B. MOBILITY / ACTIVATION (1:30)
Plank or Quadruped bird dogs
20 total reps
C1. SPECIFIC (10:00)
3-5 Snatch Deadlift
3-5 Dip & Shrug
2 x 3-5 Segmented Snatch pull, pause in lift off
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Load up to 85%
C2. SPECIFIC (8:00)
Choose Equipment for Carry:
– DBs
– KBs
– Sandbag
– D Ball
Take 5-6 minutes to practice carry & Movements
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Band Resisted Broad Jump
2-4 Reps
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Snatch Pull
E2MOM x 5
2 Snatch pull @ 85-90%
Score: Weight
TC: 13 Minutes
KG: N/A
Scaling Options
Beginner & Intermediate
As written
METCON (5 Rounds for reps)
5 rounds
45 sec Max Distance heavy carry, 15 sec rest
45 sec Max Russian KBS, 15 rest
45 sec Band resisted broad jumps, 15 sec rest
@ Heavy, across
TC: 15 min
Score: Reps
KG: N/A
Scaling Options
Beginner & Intermediate
As written
ACCESSORY / EXTRA (Checkmark)
Strict pull ups
5 x 5, loaded or assisted as needed
Goal: Upper body pulling strength