CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (7:00)
2-3 Sets
– 5-8 Shuttle Runs
– 10 Plate Clean to Press
– 10 Plate Overhead Reverse Lunges
– 10 Plate in and out Squats
B. MOBILITY / ACTIVATION (4:00)
1-2 Sets
– 5/5 Hip to Lat Stretch On Rig
– 10 Squat to Stand
C. SPECIFIC (10:00)
Clean & Jerk (Empty Bar)
– 5 Front Squats
– 5 Split Jerks
– 5 Squat Clean & Jerks
– 5 x 1 Lift Off + 1 Segmented Squat Clean + 1 Split Jerk*
– Ramp up to 75% in sets of 1+1+1
C2. SPECIFIC (8:00)
V-Up Progression
– 3 Lying Leg Raises
– 3 Sky touches:
– 3 Hollow Ups
– 3 Knee Tucks
– 3 V-ups
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Shoulder to Overhead
– 5 Dip & Hold
– 5 Pause Push Press
– 5 Pause Push Jerks
—
Box Jumps
– 3 x 3 Box Jumps
– Focus on hip extension, landing high & both full feet on the box.
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Clean and Jerk
Every 2:00 x 6
1 Lift Off + 1 Segmented Squat Clean + 1 Split Jerk
@ 75-80%
Score: Weight
Time Cap:12:00
Kilograms: N/A
Scaling Options
Beginner
6 x 1 Clean & Jerk
Intermediate
As Written
Fitness
6 x 3 Clean Grip Deadlift, Heavy
METCON (Time)
3 rounds for time
20 V-Ups
10 Shoulder to Overhead @ 115/75 lbs
5 Box Jumps @ 30/24″
RX+ Shoulder to Overhead @ 135/95
Score: Time
Time Cap: 9:00
Kilograms:
RX: 52/35
Beg: 20/35
Int: 43/35
RX+: 60/43
Scaling Options
Beginner
10-15 Hollow Ups
10 Shoulder to Overhead @ 45/35 lbs
5 Box Jumps or Plate Hops
Intermediate
20 Knee Tucks
10 Shoulder to Overhead @ 95/65 lbs
5 Box Jumps @ 24/20″
ACCESSORY / EXTRA (Checkmark)
Dumbbell Farmer’s Cary Walking Lunges
5 x 25’, As Heavy as Possible
Goal: Lower Body Accessory