CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (5:00)
3 Rounds:
– 6-8 Air Squat
– 8-10 Medicine Ball Ground to Overhead
– 8-10 Low Box Step Ups
*After the 2 rounds, change Low Box Step Ups to Low Box Jump Overs, Step Down
B. MOBILITY / ACTIVATION (7:00)
2 Sets:
– 1:00 Thoracic Extension Over Medball:
(Kneeling, arms on medicine ball)
– 1:00 Thread the Needle
– 25′ Duck Walk
C. SPECIFIC (15:00)
Snatch, With an Empty Barbell:
– 5 Snatch Grip Deadlifts
– 5 Hang Snatch Pull
– 5 Muscle Snatch
– 5 Behind the Neck Snatch Grip Push Jerk
– 2-3 x 3-5 Power Snatch
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Ramp Up:
– 2 x 3-5 @ 50-75% of intended workout weight
– 3-5 @ intended workout weight
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Wall Balls
– 5-8 Front Squat with Medicine Ball
– 5-8 Thruster with Medicine Ball
– 5-8 Wall Balls
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Box Jump Overs
– 6 Box Jump Overs, Step Down @ Workout Height
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Practice Rounds
2 Rounds
6 Wall Balls
6 Box Jump Overs
2 Power Snatches
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METCON (Time)
For Time
10-20-30-40
Wall Balls @ 20/14 lbs
Box Jump Overs, Step Down @ 24/20″
5 Power Snatch @ 135/95 lbs, after each round
RX+ Power Snatch @ 155/105 lbs & 30/20lbs Wall balls
Score: Time
Time Cap: 16:00
Kilograms:
RX: 9/6 & 60/43,
Beg: 5/4 & N/A
Int: 7/5 & 52/35
RX+ 70/50 & 14/9
Scaling Options
Beginner
10-15-20-25
Wall Balls @ 12/10 lbs
Plate or Low Box Jumps
* After Each round, perform
3-5 Power Snatches @ Technical load
Intermediate
Wall Balls @ 16/12 lbs
Box Jump Overs, Step Down @ 24/20″
* After Each round, perform
5 Power Snatch @ 115/75 lbs
POST METCON (OPTIONAL) (Checkmark)
Coach’s Choice Finisher!
ACCESSORY / EXTRA (Checkmark)
3 Sets
10-16 Med Ball Rotational Toss
10/10 Side Plank HIp Touch
Goal: Core Accessory