CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
Amrap 5 minutes
10 Air Squats
10 Plank to Alternating Ankle taps
10 Medicine ball overhead sit ups (straight legs)
B. MOBILITY / ACTIVATION (1:30)
PVC or Band Shoulder dislocates (pass through)
10 Rotations standing
10 rotations in bottom of squat
C1. SPECIFIC (7:00)
Snatch Drills: Focus on Pull under (shrug)
2-3 x 5 High pull from power position
2-3 x 5 Tall Power Snatch
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5-7 Tempo Power Snatch
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Ram up to 75%
C2. SPECIFIC (3:00)
Wall Balls
10 Medicine ball squats
10 Medicine ball push press
10 Wall balls
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HSPU
2 x 5 Pike HSPU / Banded pike HSPU
5 Strict HSPU / 5 HSPU modification
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Power Snatch
2 x EMOM 5:
2 Snatches @ 75%
-Rest 1:00 between EMOMs-
Score: Weight
TC: 11 minutes
KG: N/A
Scaling Options
Beginner
Technical load
Intermediate
As written
METCON (5 Rounds for time)
E3MOM x 5
25 Wall Balls @ 20/14 lbs
10 Handstand push ups
RX+ 30/20lbs
Score: Each set for time
TC: 15 minutes
KG: 9/6
Scaling Options
Beginner
18 Wall Balls @ 12/8 lbs
10 DB shoulder press @ 25/15 lbs x 2
Intermediate L1
25 Wallballs @ 16/12 lbs
10 Pike Handstand push ups, feet on box)
Intermediate L2
18 Wall Balls @ 20/14 lbs
8 Handstand push ups
ACCESSORY / EXTRA (Checkmark)
3 sets
10/10 Bent over band pull downs, heavy band
10 Band face pulls
Goal: Upper body antagonist accessory