CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
3 Rounds
3-5 Shuttle Runs
10 Inchworms
10 Band Shoulder Press
0:20 Support Hold on Rings
B. MOBILITY / ACTIVATION (5:00)
1-2 Sets
3/3 Thread the Needle
3-5 Band Y Pulls
5 Oscillating Band Pull Aparts
C1. SPECIFIC (6:00)
Shoulder Press
– 5 Shoulder Press, Eccentric Descent
– 5 Shoulder Press, Pause 3s Between Reps
– 2 Reps @ 40%
– 2 Reps @ 50%
C2. SPECIFIC (8:00)
Hang Power Snatch
– 5 Behind the Neck Snatch Grip Push Press
– 5 Hang Muscle Snatch
– 2 x 5 Hang Power Snatch
– Find Workout Weight
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Strict Ring Dip
– 2 x 0:10 Ring Support Hold or Paralette Hold
– 2 x 2-4 Jumping Ring Dips / Paralette Dips
– 2 x 2-4 Strict Ring Dips or Scale
()
Shoulder Press
Work up to a 2 Rep Max for the day
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling options
Beginner
6 x 2 @ Technical Load
Intermediate
As written
METCON (Time)
15-12-9-6-3
Hang Power Snatch @ 95/65 lbs
Strict Ring Dips
Score: Time
Time Cap: 10:00
Kilograms: 43/30, Beg: 20/15, Int: 35/25
Scaling Options
Beginner
12-9-6-6-3
Hang Power Snatch @ 45/35 lbs
Box Dips
Intermediate L1
15-12-9-6-3
Hang Power Snatch @ 75/55 lbs
Feet or Band Assisted Ring Dips (Reduce reps if needed)
Intermediate L2
12-9-6-6-3
Hang Power Snatch @ 95/65 lbs
3-5 Strict RIng DIps
ACCESSORY / EXTRA (Checkmark)
3 x 10 Seated Band Rows, Heavy Band
Goal: Upper Back Accessory