CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
2 sets
1:00 Machine
1:00 Crab walk, forward & Backward
1:00 PVC/Dowel Overhead Walking Lunge + Lateral Flexion
B. MOBILITY / ACTIVATION (3:00)
Ballistic leg swings
15 reps forward & backward & side to side per leg
Ballistic Arm Swings
10 Reps Up & Down + Front & Back
C1. SPECIFIC (12:00)
Snatch, Focus on bar path & footwork
– 5 Dip Snatch High Pull
– 5 Tall Power Snatch
– 5 Low Hang Power Snatch
– 5 Power Snatch
—
Ramp up Snatch to workout weight
– 3 Reps
C2. SPECIFIC (5:00)
Deadlift
5 Deadlifts, Light weight
5 Deadlifts, Moderate
—
Ramp up Deadlift to 65%”
()
()
()
()
METCON (4 Rounds for reps)
Every 3:00 x 4
400m Run / 800-1000m Bike
Max Power Snatch @ 135/95lbs
No rest between sets
TC: 12 Minutes
Score: Total Reps
KG: 60/43, Beg: 30/20, Int: 52/35
Scaling Options
Beginner
200m Run / 200-250m Row
Max Power Snatch @ 65/45lbs
Intermediate
400m Run / 500m Row/Ski
Max Power Snatch @ 115/75lbs
Fitness
400m Run / 800-1000m Bike
Max Plate Ground to Overhead @ 35/25 lbs
Deadlift
Every 2:00 x 5
3 Deadlifts @ 60-70%
Score: Weight
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
5 x 3, focus on quality
Intermediate
As written
ACCESSORY / EXTRA (Checkmark)
4-6 Sets
8-12 Weighted Deadbugs
Rest 1:00 Between Sets
Goal: Core Strength