CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (8-10:00)
Easy 400m Jog or 2:00 Machine
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Medicine Ball Relay Race
Split Class into 2-4 Groups.
Set a cone about 25′ out.
Have groups line up and the first person in line of each group is holding a medicine ball.
Each athlete in the group has to move out to the cone and back, pass their medicine ball to the next athlete in line and so on until everyone in the group has gone through all movements at least one:
– Run with Medicine ball
– Skate hop with Medicine Ball
– Bear Hug Walking Lunge Out, Jog /back)
– Broad Jump with Medicine Ball
B. MOBILITY/ACTIVATION (4:00)
2 Sets
6 x Arch ups, Hold 5s
6/6 Side Plank Hip Touch
C1. SPECIFIC (10:00)
Power Cleans (Focus on third pull or Upper Back engagement)
– 5 Clean Deadlifts
– 5 Clean First Pulls
– 2 x 3-5 Tall Power Cleans
– 2 x 3-5 Hang Power Clean
– 2 x 3-5 Tempo Power Cleans
– Ramp up to Workout Weight in 2-3 Sets
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Wall Ball
– 10 Medicine Ball Squats
– 2 x 5 Wall Balls
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Kettlebell Swings
– 2 x 5 Russian Swings
– 5-7 Kettlebell Swings
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METCON (3 Rounds for reps)
For total Reps
AMRAP 10
15 Wall Balls @ 20/14
9 Power Cleans @ 135/95 lbs
Rest 2:00
AMRAP 8
9 Wall Balls @ 20/14
6 Hang Power Cleans @ 95/65
Rest 2:00
AMRAP 6
15 Air Squats
9 Kettlebell Swings @ 53/35 lbs
RX+ = 155/105, 135/95 lbs, 70/53 lbs
Score: Each set for Total reps
Time Cap: 26:00
Kilograms:
RX: 60/43, 60/43, 43/30, 24/16
Beg: 4/3, 12/9
Int: 7/5, 52/35, 35/25, 20/16
RX+: 70/47, 60/95, 32/24
Scaling Options
Beginner
Wall Balls @ 10/8
Power Cleans & Hang Power Cleans @ 65/45 lbs
Kettlebell Swings: 26/18 lbs
Intermediate
Wall Balls @ 16/12 lbs
Power Cleans: 115/75 lbs
Hang Power Cleans: @ 75/55 lbs
Kettlebell Swings: 44/26
ACCESSORY / EXTRA (Checkmark)
3 sets
8/8 Side Lying Clam Raises
25/25′ Banded Monster Walk
Goal: Glute Accessory