CROSSFIT BRACKNELL – CrossFit
CROSSFIT
Warm up (No Measure)
A. GENERAL (6:00)
3 rounds (cap 6 minutes)
1:00 Machine
25′ Samson Stretch
25′ Banded Monster walk
https://youtu.be/Z_HlZ1a1yJ0 (walking forward rnd 1, backward round 2, etc)
B. MOBILITY / ACTIVATION (4:00)
6-10 Scap Pull ups
10 Seated Band pull downs, seated (hold band under chin 3 sec each rep)
https://youtu.be/PShls47RuLc
C1. SPECIFIC (6:00)
Take 5-6 minutes to find appropriate band and warm up strict pull ups in 2-3 sets of 3
C2. SPECIFIC (8:00)
7 Snatch Tall to Hang “scoops” https://youtu.be/wi2brlr4Img
7 Hang Muscle Snatch
7 Hang Power Snatch
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Ramp up to workout weight
5 Hang Power Snatch
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GYMNASTICS (AMRAP – Reps)
1 set Max Reps Strict pull ups
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Score: Reps
TC: 5 minutes
KG: N/A
Scaling Options
Beginner
2 x 5 Strict Band assisted pull ups
Intermediate
Max rep Unassisted pull ups
Rest 30 seconds
1 set Max rep band assisted pull ups
METCON (AMRAP – Reps)
EMOM 18
1- 45s Max reps Hang Snatch @ 75/55 lbs
2- 45s Max Cal Machine
3- Rest
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Score: Total reps
TC: 18 minutes
KG: 35/25
Scaling Options
Beginner
As written, use 45/35 lbs on barbell
Intermediate
As written, use 65/45 lbs on barbell
ACCESSORY / EXTRA (Checkmark)
3 sets
20 Glute Bridge
5 Band resisted broad jumps
Rest as needed
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Barbell
Hip Full Snatch
Push Press
Clean Pulls
Back Squat
Wide Grip Eccentric Chin Ups
Aleknas