CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
EMOM 6
1- 0:50 Jumping Jacks
2- 0:30 Hollow Ups / Tuck Ups
3- 0:50 Plate Hops
4- 0:30 Hollow Body Plate pull Overs
5- 0:50 Burpees to Plate
6- 0:30 Plate Ground to Overhead
B. MOBILITY/ACTIVATION (3:00)
Scorpion Stretch
12-20 Reps
Lying Leg Swings
12-20 Reps
Beat Swings
5-8 Reps
C1. SPECIFIC (15:00)
Hang Power Snatch, Focus on upper back engagement & bar path
– 5 Behind the Neck Snatch Grip Push Press
– 5 Muscle Snatch
– 5 Tall Power Snatch
– 5-7 Hang “Scoops”
– 5 Hang Power Snatch
– Ramp up to 60-65%
—
Pull ups
– 2 x 3-5 Kip Swings
– 2 x 3-5 Half Pull ups / Seated Ring Pull ups
– 2 x 3-5 Pull ups / Assisted as needed
()
METCON (Time)
EMOM x 12
1. 12/10 Calorie Bike/Row/Ski*
2. 5 Strict Pull ups
3. 3 Hang Power Snatch @ 60-65%
At the 12:00 mark, Rest 3:00 then
3 rounds for time
21/18 Calorie Bike/Row/Ski
15 Pull ups
9 Hang Power Snatch @ 75/55 lbs
Score: Time on Second Portion
Time Cap: 27:00
Kilograms: 35/25, Beg: N/A, Int: 30/20
Scaling Options
Beginner
Part 1
1. 0:45 Calorie Bike/Row/Ski
2. 5 Seated Ring Pull ups
3. 3 Hang Power Snatch @ Technical
Part 2
15/12 Calorie Bike/Row/Ski
10 Ring Rows
5 Hang Power Snatch @ Light
Intermediate
Part 1
1. 12/10 Calorie Bike/Row/Ski
2. 2-5 Strict Pull ups, Assisted as needed
3. 3 Hang Power Snatch @ 60-65%
Part 2
21/18 Calorie Bike/Row/Ski
5-10 Pull ups, Assisted as needed
9 Hang Power Snatch @ 65/45 lbs
ACCESSORY / EXTRA (Checkmark)
Bent Over Band Lat Pull downs
3 x 15
Goal: Postural Accessory