CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (6:00)

2 Rounds

200m Jog

25′ Hamstring Scoops

25′ Butt Kicks

10/10 Thread the Needle

10 Cat Cows

B. MOBILITY/ACTIVATION (4:00)

1:30 Trap Smash, 0:45 / Side

1:30 Lat Stretch with Vertical Barbell, 0:45 / Side

C1. SPECIFIC (10:00)

Snatch (Focus on midline stability & lat activation)

– 2 x 3-5 Snatch First Pull

– 2 x 3-5 Snatch Pull

– 3-5 Snatch High Pull

– 2 x 3 Power Snatch

– Ramp up to start weight in 2-3 sets

C2. SPECIFIC (5:00)

Overhead Squat

– 10 Air Squats, 2-3s Pause in bottom

– 6 Overhead Squats, Empty Barbell

– 4 Overhead Squats @ Workout Weight

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Power Snatch

Take 10:00 to work up to a heavy set of 2

Score: Weight

Time Cap: 10:00

Kilograms: N/A

Scaling Options

Beginner

6-8 x 2 @ technical load

Intermediate

As written

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Score: Time

Time Cap: 16:00

Kilograms: 43/30, Beg: 20/15, Int: 35/25

Scaling Options

Beginner

200m Jog

10 Overhead Squats @ 45/35 lbs

Intermediate

400m Run

15 Overhead Squats @ 75/55 lbs

ACCESSORY / EXTRA (Checkmark)

3 Sets

12/12 Calf Raises

12 Band Squat Pull Through

Goal: Posterior Chain Accessory

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