CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (5:00)
AMRAP 5
– 6-8 Kang Squats*
– 6-8 Plate Ground to Overheads
– 12 PVC / Band Shoulder Pass Throughs
* First round can be bodyweight
B. MOBILITY / ACTIVATION (1:00)
– 8-10 Hip 90 / 90 + Raise:
C. SPECIFIC (10:00)
Snatch Complex
With an empty barbell, focusing on drilling the set-up position and maintaining tension from off the ground:
– 5 Snatch Deadlifts
– 5 Overhead Squats
– 5 Dip Power Snatch
– 5 Dip Squat Snatch
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– 2 x 3 Snatch Lift Offs
– 5 Tempo Squat Snatch
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Ramp Up:
– 1+1 @ 25-35%
– 1+1 @ 40%
– 1+1 @ 55%
C2. SPECIFIC (6:00)
Deadlifts
– 10 Deadlifts, Light
– 3 x 5, Ramp up to first workout weight
*Accumulate 6-8 Strict Pull ups during this time, using the time in between deadlifts to accumulate.
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WEIGHTLIFTING (8 Rounds for weight)
Every 1:30 x 8
Snatch Lift Off + Snatch
2 x 1+1 @ 60%
2 x 1+1 @ 65%
2 x 1+1 @ 70%
1+1 @ 73-75%
1+1 @ 77-80%
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
As Written, Technical Load
Intermediate
As Written
Fitness
Every 1:30 x 8
8 Dumbbell Deadlift, Right
8 Dumbbell Snatch, Right
8 Dumbbell Deadlift, Left
8 Dumbbell Snatch, Left
8 Burpee to Target
@ Heavy Dumbbell
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METCON (Time)
10-9-8-7-6-5-4-3-2-1
Deadlifts
3-6 Strict Pull ups After Each Set
RX+: 3 Bar muscle ups after each set
10-9-8 @ 225/155 lbs
7-6-5 @ 255/175 lbs
4-3-2-1 @ 275/195
Score: Time
Time Cap: 8:00
Kilograms:
RX:
10-9-8 @ 102/70
7-6-5 @ 116/80
4-3-2-1 @ 125/89
Beg: 43/30
Int:
10-9-8 @ 84/57
7-6-5 @ 93/66
4-3-2-1 @ 102/75
Scaling Options
Beginner
Deadlifts @ 95/65 lbs
3 Strict Band Assisted pull ups / Seated Ring Pull ups
Intermediate
Deadlifts
2-5 Strict Banded Assisted Pull ups
10-9-8 @ 185/125
7-6-5 @ 205/145
4-3-2-1 @ 225/165
ACCESSORY / EXTRA (Checkmark)
Prone Hamstring curl
3 x 15 @ moderate to heavy band
Goal: Lower Body Accessory