CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (7:00)
3-5:00 “Coach Says” Jump Rope Warm up
Into
2 Rounds:
– 10 Low Box Step Ups / Lunge
– 8-10 Kettlebell Deadlifts
– 8-10 Air Squats / Jump Squats
B. MOBILITY / ACTIVATION (3:00)
– 16-20 Scorpions
– 8-10 Cat / Cow
C. SPECIFIC (7:00)
Deadlift
– 10 Empty Bar Romanian Deadlift
– 10 Empty Bar Tempo Deadlift
—
Ramp Up
– 5 @ Light
– 5 @ 30%
– 5 @ 40% + 5 Russian Kettlebell Swings
C2. SPECIFIC (6:00)
Hang Power Clean
– 5 Hang Muscle Cleans
– 5 Hang Power Cleans
—
Shoulder To Overhead
– 5 Shoulder Press
– 5 Push Press
– 5 Push Jerks
—
Load Bar Up to workout weight
– 3 Hang Power Cleans
– 3 Shoulder to Overhead
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Deadlift
4 Sets of
10 @ Deadlifts 40-50%, 3s Tempo
10 Russian Kettlebell Swings, Moderate Load
Rest 2:00
Score: Weight
Time Cap: 12:00
KG: N/A
Scaling Options
Beginner
6-10 @ Deadlifts, Light, 3s Tempo
Moderate Load
Intermediate
As written
METCON (Time)
For time
50 Hang Power Cleans @ 95/65 lbs
100 Double Unders
50 Box Jumps, Step Down @24/20″
100 Double Under
50 Shoulder to Overhead @ 95/65lbs
100 Double Unders
RX+ 115/75 lbs
Score: Time
TIme Cap: 16:00
Kilograms: 43/30, Beg: 20/15, Int: 35/25
Scaling Options
Beginner
35 Hang Power Cleans @ 45/35lbs
150 Single Unders
35 Plate Hops or Step Ups
150 Single Unders
35 Shoulder to Overhead @ 45/35lbs
150 Single Unders
Intermediate
50 Hang Power Cleans @ 75/55lbs
50-100 Double Unders
50 Box Jumps @ 24/20″
50-100 Double Under
50 Shoulder to Overhead @ 75/55lbs
50-100 Double Unders
ACCESSORY / EXTRA (Checkmark)
Prone Hamstring Curl
3 x 20
Goal: Posterior Chain Accessory