CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
3-4 rounds
25′ Walking lunges
5-10 Banded OHS
5 Jump Squats
B. MOBILITY/ACTIVATION (2:30)
PNF lat stretch on floor
5 rep/arm
– Contraction for 4-5 seconds
– stretching for 5-7 seconds
C1. SPECIFIC (10:00)
Snatch Drills, Focus on Triple extension
3-6 Tall Snatch
3-6 Dip Snatch
3-6 Hang Snatch
3-6 Low Hang Snatch
—
3-6 Overhead Squats
—
Complex Practice & Ramp up
2 Lift Off + 2 Squat Snatch
C2. SPECIFIC (6:00)
Pull ups
2 x 4-6 Beat Swings
2 x 3-5 Kip Swings
2-6 Kipping pull ups (Trials) or Ring rows
—-
Carry
Grab workout weights & equipment
Practice Carry & Go OVer points of performances
WEIGHTLIFTING (5 Rounds for weight)
Snatch Complex
Lift off + Squat Snatch
2 x 2+2 @ 70%
3 x 2+1 @ 72%
Score: Weight
TC: 10 minutes
Scaling Options
Beginner
As written, across with technical load
Intermediate
As written
METCON (AMRAP – Rounds and Reps)
Amrap 13 minutes
3-6-9-12-15-18, etc
Pull ups
100′ Carry
Score: Reps of Pull ups
TC: 13 minutes
KG: N/A
Scaling Options
Beginner
3-6-9-12-15-18, etc
Ring Rows
100′ Carry
Intermediate
3-6-9-12-15-18, etc
Pull ups, Band assisted as needed
100′ Carry
ACCESSORY / EXTRA (3 Rounds for weight)
3 sets
10 Alt DB Bench/Floor Press, heavy
Goal: Antagonist Accessory