CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
2-3 Sets
12 Air Squats
6-12 No Push up Burpees
12 Reverse Lunges + Side Bend with Band / PVC
12 Plank to Down Dogs
12 Band / PVC Pass Throughs
B. MOBILITY/ACTIVATION (2:00)
Lat Stretch Against Rig or Using Barbell
0:45 / Arm
C1. SPECIFIC (10:00)
Snatch, Focus on Finishing Extension
– 5 Behind the neck Snatch Grip Push Press
– 5 Hang Muscle Snatch
– 5 Tall Snatch, Heels off ground
– 5 Hang Power Snatch, Pause in Tall Position
– 5 Low Hang Squat Snatch, Pause in Tall Position
C2. SPECIFIC (8:00)
Pull ups
– 2 x 4 Beat Swings
– 2 x 2-4 Half Pull up, focus on Push away / 2 x 4 Ring Rows
– 2 x 2 Pull ups / Jumping Pull ups / Ring Rows
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Box Jumps
– 2 x 4 Hops + 1 Jump, Step Down
– 4 Box Jumps, Step Down (jumping as high as possible)
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Snatch
EMOM x 8
2 Power Snatch
1 Squat Snatch
Add weight every minute, working up to a heavy set for the day.
Time Cap: 8:00
Score: Weight
Kilograms: N/A
Scaling Options
Beginner
EMOM x 8
2 Power Snatch, Technical Focus
Intermediate
As written
Fitness:
EMOM 8
5 Plate Ground to Overhead
5-10 Plate Hops
METCON (Time)
5 Rounds
15 Box Jumps, Step Down @ 24/20″
12 Pull Ups
Score: Time
Time Cap: 10:00
Kilograms: N/A
Scaling Options:
Beginner
10 Step Ups
10 Ring Rows
Intermediate L1
15 Box Jumps @ 24/20″
12 Jumping Pull ups
Intermediate L2
15 Box Jumps @ 24/20″
6-9 Pull ups
ACCESSORY / EXTRA (Checkmark)
Hollow Body Hold
5 x 0:30-0:45, Rest as needed
Goal: Isometric Core Accessory