CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
2-3 rounds
12 Plate hops (in and out)
4/4 Plate flips
12 Plate ground to overhead
B. MOBILITY / ACTIVATION (4:00)
1. Thoracic
12 Bridge + Reach
12 Squat + Reach
2. Overhead
Lat stretch using barbell
45-60 sec / side
C1. SPECIFIC (10:00)
Snatch
5 Snatch First pulls
5 Snatch Dip high pulls
5 Power Snatch balance
5 Tempo power snatch
—
Ramp up to 75%
2 reps every 90 seconds or so until 75%
C2. SPECIFIC (6:00)
Seated vertical jumps
– 2 x 3 as high as possible
—
Box jumps
– 5 Box jumps @ normal height
– Ramp up height for workout
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WEIGHTLIFTING (Time)
20 Power Snatches @ 75% for Time
Score: Time
TC: 10 minutes
KG: N/A
Scaling Options
Beginner
15 reps @ technical load
Intermediate
As written
SNATCH ACCESSORY (Checkmark)
21-15-9
Box Jumps @ 30/24″ (no rebound)
Rest 1:00 after each set
Score: Checkmark
TC: 10 minutes
KG: N/A
Scaling Options
Beginner
3 x 10 Plate jumps or Step ups
Intermediate
24/20′
ACCESSORY / EXTRA (4 Rounds for weight)
Snatch pulls
4 x 3 @ 85-95%
Goal: Olympic weightlifting pull accessory