CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
Amrap 4 minutes
10 Walking lunges with overhead lateral flexion
10 Plank + Ankle Tap
5 PVC / Empty bar OHS
B. MOBILITY / ACTIVATION (2:00)
Lat Stretch on Barbell
45 sec / side
C1. SPECIFIC (8:00)
Snatch Drills, focus on leg drive
5 Tall high pull
5 Dip high pull
5 Low hang high pull
—
3 Low Hang Power Snatch + Overhead Squat
3 Low Hang squat snatch
—
Full complex
2 Snatch high pull
1 Squat Snatch
– Ramp up
C2. SPECIFIC (5:00)
Deadlifts
2-3 x 3-5 reps, ramp up if needed
—
Weighted Push ups
3-5 Push ups / knees unweighted
3-5 Push ups weighted or modification
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Snatch
E2MOM x 5
Snatch high pull + Squat Snatch
2+1 @ 70%
Score: Weight
TC: 10 minutes
KG: N/A
Scaling Options
Beginner
5 x 2 Snatch first pulls + Squat Snatch
Intermediate
As written
METCON (Time)
2-4-6-8-10-8-6-4-2
Deadlifts 275/185 lbs
4-8-12-16-20-16-12-8-4
Push ups
RX+ Handstand Push ups
TC: 10 min
Score: Time
KG: 100/70, Beg: 43/30, 84/60)
Scaling Options
Beginner
2-4-6-8-10-8-6-4-2
Deadlifts @ @ 115/75 lbs (moderate)
Hand Elevated Push ups
Intermediate
2-4-6-8-10-8-6-4-2
Deadlifts @ 185/135
Push ups
ACCESSORY / EXTRA (4 Rounds for weight)
Snatch Balance
4 x 4 @ 65-75%
Goal: Weightlifting Accessory