CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (5:00)
AMRAP 5
– 25’ Walking Lunges
– 25′ Bear Crawl
– 6 Box Step Ups
– 10 Air Squats / Goblet Squat with DB
B. MOBILITY / ACTIVATION (3:00)
1-2 Sets:
– 10 PVC Shoulder Pass Throughs
– 10 Elbow Rotations with PVC
*Cue advanced athletes to do the elbow rotations in the bottom of a squat
C. SPECIFIC (10:00)
Squat Clean and Jerk
With an empty bar, focusing on maintaining tension off of the floor:
– 5 Clean Deadlifts
– 5 Power Cleans
– 5 Squat Cleans
—
– 5 Split Stance Press, pausing for :03 at the top of each rep
– 2 x 3-5 Pause Split Jerk, Pause in dip
—
2 x 2 Squat Cleans + 3 Split Jerk, empty bar (emphasize Vertical torso and pushing into strong receiving position)
—
Ramp Up:
– 1+2 @ 30%
– 1+2 @ 40-45%
– 1+2 @ 55%
C2. SPECIFIC (5:00)
Alternating Dumbbell Hang Cleans
– 4-6 Dumbbell Upright Rows, Right Side
– 4-6 High Hang Muscle Cleans, Right Side
– 4-6 Dumbbell Upright Rows, Left Side
– 4-6 High Hang Muscle Cleans, Left Side
– 4-6 Alternating Dumbbell Hang Cleans
—
Practice Round:
– 5 Box Jumps
– 5 Ab Mat Sit-ups
– 5-6 Alternating Dumbbell Hang Cleans
()
WEIGHTLIFTING (8 Rounds for weight)
Every 1:30 x 8
1 Squat Clean + 2 Split Jerk
2 x 1+2 @ 60%
2 x 1+2 @ 65%
2 x 1+2 @ 70%
1+2 @ 74%
1+2 @ 78%
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
As Written, Technical Load
Intermediate
As Written
Fitness
Every 1:30 x 8
12 Dumbbell Cleans
12 Dumbbell Shoulder to Overhead
4 Burpee Broad Jumps
METCON (Time)
2 Rounds for Time
25 Box Jumps, Step Down @ 24/20″
25 Abmat Sit-ups
25 Alternating Dumbbell Hang Cleans @ 50/35lbs
Score: Time
Time Cap: 8:00
Kilograms: 22.5/15, Beg: 11/7.5, Int: 15/9
Scaling Options
Beginner
16 Box Step ups
16 Abmat Sit-ups
16 Alternating Dumbbell Hang Cleans @ 50/35lbs
Intermediate
20 Box Jumps @ 24/20″
20 Abmat Sit-ups
20 Alternating Dumbbell Hang Cleans @ 35/20lbs
ACCESSORY / EXTRA (Checkmark)
3 sets:
50′ Kettlebell Front Rack Carry
10 Band face pulls
Goal: Upper Body Accessory