CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (5-7:00)
“Coach Says”
Have Members perform jumping jacks or shuttle runs and call out reps of:
– Air Squats
– Samson Stretch Lunge
– Bridge up + Reach
– Plank to Down Dog
B. MOBILITY / ACTIVATION (5:00)
– 1:00 PNF Lat Stretch on Ground
(Each rep presses down 5s and stretch 5-7 seconds)
– 1:30 Trap Smash
– 1:00 PVC / Band Shoulder Pass Throughs
C. SPECIFIC (12:00)
– 5 Overhead Squats, Pause 2s in the Bottom
– 2 x 3-5 Snatch Pulls to Hold, 2s
– 2 x 3 Tempo Power Snatch
– 2 x 3-5 Tempo Squat Snatch
—
Ramp up
– 2 @ 40%
– 1 @ 50%
– 1 @ 60%
– 1 @ 70%
– 1 @ 75%
– 1 @ 80%
C2. SPECIFIC (7:00)
Front Squats & Thrusters
– 5 Front Squats
– 5 Push Press
– 5 Thrusters
– Ramp up to workout weight in sets of 2
—
Practice Round
– 2 reps of Each
()
()
()
Snatch
EMOM 6
1 Squat Snatch @ 85-90%
– Rest 1:00 –
EMOM 3
1 Squat Snatch @ 88-92%
Score: Weight
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
As Written, Use Technical Load
Intermediate
As Written
Fitness
EMOM 10
6 Alternating Dumbbell Snatch, Heavy
METCON (Time)
5 rounds, Each for time
5 Front Squats
5 Thrusters
10 Burpees Over Bar
@ 135/95 lbs
Rest 1:00
Score: Each round for time
Time Cap: 12:00
Kilograms:
RX: 60/43
Beg: 30/20
Int: 52/35
Scaling Options
Beginner
5 Front Squats
5 Thrusters
5-8 Burpees Step Over Bar
@ 65/45 llbs
Intermediate
5 Front Squats
5 Thrusters
10 Burpees Over Bar
@ 115/75 lbs
ACCESSORY / EXTRA (Checkmark)
Bent Over Rows
3 x Max Reps @ RPE 7/10
Rest 1:00
Goal: Upper Back Accessory