CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
Amrap 6
3 Shuttle Runs
25′ Burpee Broad Jumps
25′ Spiderman lunge
B. MOBILITY / ACTIVATION (2:00)
20 Band / PVC Pass Throughs
10 Band / PVC Overhead Squat with a pause
C. SPECIFIC (10:00)
Snatch Drills, Focus on pulling the bar to the hip in second pull
3-6 Snatch Scoops
2 x 3-6 Tempo Hang Snatch
3-6 Tempo Snatch
—
Ramp up in sets of 1
C2. SPECIFIC (8:00)
C2B Pull ups
2 x 3-5 Beat Swings
2 x 3 Kip Swings
3-5 Pull ups / Seated Ring Pull ups
2-3 C2B Pull ups
—
Renegade Rows
6 Plank Bird Dogs
3-6 Push ups / On Knees
3 Renegade Rows (1 push up + 2 DB Rows = 1)
()
()
()
Snatch
3×1 @ 81%
3×1 @ 85%
2×1 @ 85%+
Score: Weight
TC: 15 minutes
KG: N/A
Scaling Options
Beginner
8 x 1, Technical load, increase weight if desired
Intermediate
As written
METCON (Time)
For time or as far as possible in 13 minutes of:
4-8-10-12-10-8-4
Chest to Bar Pull ups
Dumbbell Renegade Rows @ 35/25 lbs x 2
Score: Time
TC: 13 min
KG: 15/11, Beg N/A, Int 11/7.5
Scaling Options
Beginner
2-4-6-8-10-8-6-4-2
Seated ring or Bar Pull ups
Push ups on knees + Shoulder taps
Intermediate L1
4-8-10-12-10-8-6-4
Band Assisted Pull ups
DB Renegade Rows @ 25/15 lbs x 2
Intermediate L2
4-8-10-12-10-8-6-4
Pull ups
DB Renegade Rows @ 25/15 lbs x 2
()
ACCESSORY / EXTRA (4 Rounds for weight)
Low Hang Snatch High pull
4 x 2 @ 85%
Goal: Snatch Accessory