CROSSFIT BRACKNELL – CrossFit
WARM UP (INDY & TEAM) (No Measure)
A. GENERAL
Bring Sally Up
Play Bring Sally up song and you can do this with Air Squats, push ups or even burpees!
B. MOBILITY/ACTIVATION
Trap Smash with Barbell
0:30-1:00 / Side
C1. SPECIFIC
Clean & Jerk, Focus on catching the bar high
– 5 Tall Muscle Clean
– 5 Shoulder Press
– 5 Hang Muscle Clean + Press
– 5 Hang Power Clean + Prush Press
– 5 Low Hang Power Clean + Jerk
– Ramp up to Workout Weight
()
METCON (Time)
5000m Row / Ski / 10000m Bike
Every 3:00 Stop & Perform:
10 Clean & Jerks @ 115/75lbs
RX+ 135/95 lbs
Score: Time
Time Cap: 30:00
Kilograms:
RX: 52/35
Beg: 30/20
Int: 43/30
RX+ 60/43
Scaling Options:
Beginner
3000m Row / Ski / 6000m Bike
Every 2:00 Stop & Perform:
6 Clean & Jerks @ 65/45lbs
Intermediate
5000m Row / Ski / 10000m Bike
Every 2:00 Stop & Perform:
10 Clean & Jerks @ 95/65lbs
TEAM METCON (Time)
In Pairs, One partner working at a time.
8000m Row / Ski / 16000m Bike
5 Clean and Jerks @ 115/75 lbs
RX+ 135/95 lbs
Score: Time
Time Cap: 35:00
RX: 52/35
Beg: 30/20
Int: 43/30
RX+ 60/43
Scaling Options:
Beginner
4000m Row / Ski / 6000m Bike
Every 2:00 Stop & Perform:
5 @ 65/45lbs
Intermediate
8000m Row / Ski / 10000m Bike
5 Clean & Jerks @ 95/65lbs
ACCESSORY / EXTRA (Time)
100 Glute Bridge Floor Presses, Empty Bar
Break up as desired
Goal: Pressing Accessory