CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
EMOM 6
1: 0:40 Samson Stretch Lunges
2:0:40 Box Step-ups
3: 0:40 10 PVC Pass-throughs + Max PVC Overhead Squats
B. MOBILITY/ACTIVATION (2:00)
Trap Smash with Bar
2:00 (1:00/side or so)
C1. SPECIFIC (12:00)
Snatch
– 5 Snatch Deadlifts
– 5 Muscle Snatches
– 5 Snatch Balance
– 5 Hang Power Snatch
– 5 Power Snatches
– Ramp up to Snatch Second Weight in sets of 2
—
Box Jump Overs, Step Down
– 3 x 5 Hops + 1 Box Jump
– 5 Box Jumps + Step down
– 4 Box Jump Overs + Step Down
C2. SPECIFIC (5:00)
Walking Lunges
– Ramp up to find workout weight
()
METCON (Time)
For Time:
21-15-9
Snatch
– After each set of snatches, perform:
20 Box Jump Overs, Step Down @ 24/20”
Snatch Weights: 95/65lb, 115/75lb, 135/95lb
Score: Time
Time Cap: 10:00
Kilograms:,
– RX: 43/30, 52/35, 60/43
– Beg: 20/15, 25/20, 30/25
– Int: 35/25, 43/30, 52/35
– Fit: 20/11
Scaling Options
Beginner
15-12-9
Snatch Weight: 45/35, 55/45, 65/55
16 Step up Overs
Intermediate
Snatch Weight: 75/55, 95/65, 115/75lbs
20 Box Jump Overs, Step Down
Fitness
3 Rounds for time
20 Dumbell Snatch @ 45/25 lbs
20 Box Jump Overs, Step Down
WALKING LUNGES (5 Rounds for weight)
5 Sets
50′ Dumbbell Farmer’s Carry Walking Lunges.
As heavy as possible, Across
Rest 1:00-1:30 Between Sets
Score: Weight on Dumbbells (Total)
Time Cap: 15:00
Kilograms: N/A
Scaling Options
Beginner
As written, use moderate load
Intermediate
As Written
ACCESSORY / EXTRA (Checkmark)
Wide Stance Good Morning
3 x 20 @ light
Goal: Post Chain Accessory
You use a barbell in the low bar back rack position, a plate, sandbag or d ball in a bear hug position or a band.