CROSSFIT BRACKNELL – CrossFit
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