CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
2 rounds
:30 Row/Bike/Ski or Burpees
6 Muscle Snatch, Empty bar
10 Scorpions
B. MOBILITY / ACTIVATION (2:00)
Lat Stretch on barbell or on rig
45-60 sec / side
C1. SPECIFIC (12:00)
Snatch Drills: Focus on Bar path & Second Pull
5-7 reps at each drill
– Snatch hang above the knee to power position (scoops)
– Snatch First pulls (without the pause)
– Snatch Tempo First pull into vertical jump
– Tempo Snatch (tempo on the first pull)
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Ramp up to Workout weight
C2. SPECIFIC (5:00)
Overhead Squat
– Strip Snatch bar to lighter weight
2 x 3 overhead squat to ramp up to workout weight
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Wall Balls
Grab workout weight
2 x 4 Wall Balls, focus on good catch
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Power Snatch (EMOM 8
1 Power Snatch @ 75%)
Score: Weight
TC: 8 minutes
KG: N/A
Scaling Options
Beginner
1-2 Reps @ technical load
Intermediate
As written
METCON (Time)
6 rounds for time
3 Overhead Squats @ 135/95
9 Wall Balls @ Heavy Or as high as possible
12 Calories on Machine
RX+ 155/105
Score: Time
TC: 10 minutes
KG: 60/43 (BB), 13/9
Scaling Options
Beginner
3 Overhead Squats @ Moderate
6 Wall balls @ 14/10 lbs, as high as possible
9 Calories on Machine
Intermediate
3 Overhead Squats @ 115/75
9 Wall Balls @ 20/14 lbs (Or as high as possible)
12 Calories on Machine
ACCESSORY / EXTRA (Checkmark)
Low hang snatch high pull
5 x 3 @ 75%
Olympic Lifting Accessory