CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (6:00)
2 rounds
– 30 Jumping Jacks
– 10 Air Squats / Front Squats
– 10 Plank to Downward dog
– 10 Alternating spiderman lunge stretch + rotation
B. MOBILITY / ACTIVATION (2:00)
Trap Smash with barbell
1:00 / Side
C1. SPECIFIC (10:00)
– 5 Tall High Pull
– 5 Tall Muscle Clean
– 2 x 3 Tall Power Clean
– 2 x 3 Tall Squat Clean
– 5 Tempo Power Clean
– 5 Tempo Squat Clean
—
– 5 Split Stance Press
– 2 x 3 Tall Split Jerk
– 2 x 3 Pause Split Jerk (Pause in dip)
—
– 2 x 1 Power Clean + 1 Squat Clean + 1 Split Jerk
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Ramp up
1+1+1 @ 40%
1+1+1 @ 50%
1+1+1 @ 60%
C2. SPECIFIC (5:00)
Hang Power Clean
7 @ Workout Weight 1
4 @ Workout Weight 2
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Practice Round
7 Hang Power Clean, Workout Weight 1
4 Bar Facing Burpees
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WEIGHTLIFTING (8 Rounds for weight)
Every 1:30 x 8
1 Power Clean + 1 Squat Clean + 1 Split Jerk
2 x 1+1+1 @ 65%
2 x 1+1+1 @ 70%
2 x 1+1+1 @ 75%
1 @ 1+1+1 77%
1 @ 1+1+1 80-82%
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
1 Squat Clean + 1 Split Jerk @ Technical Load, Across
Intermediate
As Written
Fitness
Every 1:30 x 6
6 Dumbbell Man Makers
6 Band Resisted Broad Jumps
METCON (Time)
2 rounds
21 Hang Power Cleans @ 95/65 lbs
15 Burpee Over Bar
– Rest 1:00 –
2 rounds
9 Hang Power Cleans @ 135/95 lbs
400m Run
Score: Time, Including Rest minute
Time Cap: 12:00
Kilograms:
RX: 43/30 & 60/43
Beg: 25/20
Int: 35/25 & 52/35
Scaling Options
Beginner
10 Hang Power Cleans @ 55/45 lbs
6-10 Burpees
– Rest 1:00 –
10 Hang Power Cleans @ 55/45 lbs
200m Jog / 1:00 Machine
Intermediate
21 Hang Power Cleans @ 75/55 lbs
15 Burpee Over Bar
– Rest 1:00 –
2 rounds
15 Hang Power Cleans @ 115/75 lbs
200-400m Run
ACCESSORY / EXTRA (Checkmark)
Front Rack Bulgarian Split Squat
5 x 3-6/ Leg
*Front Rack or Heavy Dumbbells
Goal: Lower Body Strength Accessory