CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
Amrap 5
5 Single DB Snatch (holding two ends of the DB)
10 Alternating side lunges (weighted in second round and on)
5 Jump squats
B. MOBILITY / ACTIVATION (2:00)
Tricep stretch with barbell
C1. SPECIFIC (8:00)
Clean drills: Focus on bar elevation
– 3-6 Dip Clean high pull
– 3-6 Clean scoops (3) into clean high pull
—-
– 2 x 3-6 Hang power clean
– 3-6 Power clean
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Ramp up to 75%
C2. SPECIFIC
DB Hang Snatch
6 Double DB Quarter Romanian deadlift
6 Double DB Russian Swings (hang)
6 double DB Hang Snatch
—-
6 DB Squats
—
Practice Round
2 rounds
3 Double DB Hang Snatch
3 DB Squats
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Power Clean (
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EMOM 10
2 Power Cleans @ 75%
Score: Weight
TC: 10 minutes
KG: N/A
Scaling Options
Beginner
Technical load
Intermediate
As written
METCON (Time)
5 rounds for time
15 DB Hang Snatch @ 50/35 lbs x 2
15 DB Squats @ 50/35 lbs x 2
Score: Time
TC: 15 minutes
KG: 22.5/15, 32/24
Scaling Options
Beginner
10 DB Hang Snatch @ 25/15 lbs x 2
10 DB Squats @ 25/15 lbs x 2
Intermediate
15 DB Hang Snatch @ 35/20 lbs x 2
15 DB Squats @ 35/20 lbs x 2
ACCESSORY / EXTRA (Checkmark)
3 sets
20 Starfish
10/10 Side plank Hip touches
Goal: Lateral core compression