CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (6:00)
2 Rounds:
:45 on, :15 off
– Inchworms
– Jumping Jacks
– Plate ground to overhead
B. MOBILITY / ACTIVATION (2:00)
– :45 / Side Lat stretch using barbell or Rig
C. SPECIFIC (5:00)
Snatch Pull
With an empty bar:
– 6-8 Snatch Romanian Deadlifts
– 6-8 Snatch Deadlifts
– 6-8 Snatch Pulls with :02 pause at extension
—
Ramp Up:
– 2 @ 45%
– 2 @ 55%
– 2 @ 65%
C2. SPECIFIC (5:00)
Strict Toes to Bar
– 6-8 Lying toes to rig Or Toes to Kettlebell
– 2-3 Toes to Bar, controlling the negative
– 1-2 Strict Toes to Bar / Modification
—
Practice Round:
– 1-2 Strict Toes to Bar
– :10-:20 Handstand Hold
– :20-:30 Wall Sit Hold
()
Snatch Pull
6 x 2 @ 70-80%
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
@ Technical Load
Intermediate
As written
METCON (Checkmark)
EMOM 12
1- 5-8 Strict Toes to Bar / 12-16 V-ups
2- 0:20-0:30 Handstand Hold
3- 0:30-0:45 Wall Sit Hold
4- Rest
Score: Checkmark
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
1- 5-8 Strict Leg Raises
2- :10-:20 Overhead Plate Hold
3- :20-:30 Wall Sit Hold
4 – Rest
Intermediate
As Written
ACCESSORY / EXTRA (Checkmark)
Weighted Deadbugs
3 x 1:00 “max” reps
Goal: Core Accessory