CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (4:30)

– 45 sec Plate ground to overhead

– 45 sec Push-ups + Downward dog

– 45 Sec Plate overhead Reverse lunges

– 45 sec Plate Windmills (3-4/side)

– 45 sec Plate in and out Squats

– 45 sec Overhead plate curtsy lunges

B. MOBILITY / ACTIVATION (2:30)

Overhead Squat Hold

3-4 x 20 seconds, rest 20 seconds

C1. SPECIFIC (8:00)

Snatch Drills, Focus on first pull

– 4-5 Tempo Snatch first Pull

– 2 x 4-5 Tempo Power Snatch*

– 2 x 4-5 Tempo Squat Snatch*

– Ramp up

* Add weight to help with ramp up

C2. SPECIFIC (4:00)

Strip bar to empty or light weight

5 Snatch “Scoops”

5 Hang power Power Snatch, coach return of the bar

Ramp up to workout weight

Squat Snatch

3×1 @ 75%

3×1 @ 80%

3×1 @ 83%

3×1 @ 85%

1:00+ Rest b/w Reps

Score: Weight

TC: 16 minutes

KG: N/A

Scaling Options

Beginner

12 x 1 @ technical load

Intermediate

As written

METCON (Time)

63-45-27

Abmat Sit-ups

21-15-9

Hang Power Snatch @ 135/95

Score: Time

TC: 10 minutes

KG: 60/43, Beg: 25/20, Int: 50/35

Scaling Options

Beginner

42-30-18

Abmat Sit-ups

15-12-9

Hang Power Snatch @ 55/45 lbs

Intermediate

@ 115/75 lbs

ACCESSORY / EXTRA (Checkmark)

4 sets:

16 Single Leg RDL switch

30 sec overhead kettlebell hold x 2

-Rest 1 minute b/w-

Goal: Stability Accessory

On single leg RDL switch, switch legs either half way in a set OR switch leg every set

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