CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (6:00)
EMOM 6
1- 0:50 Jump Rope
2- 0:50 AMRAP:
– 5 Plate Devil Press
– 5 Split Position Plate Press
B. MOBILITY / ACTIVATION (3:00)
2 Sets
– 10 Squat to Reach / Side
– 0:15-0:30 Dead Hang on Bar
C1. SPECIFIC (8:00)
Clean & Jerk
– 1:00-2:00 Bang Bang Drill
With an empty barbell, focusing on drilling the set-up position and positioning of the pull:
– 7 Front Squats + 7 Shoulder Press
– 5 Muscle Cleans + 5 Push Press
– 5 Clean Pull to Hold
– 5 Tempo Power Clean & Push Jerks
– 5 Tempo Squat Cleans & Split Jerk
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Ramp up Suggestion:
1 = Clean & Jerk
– 1 @ 50%
– 1 @ 55%
– 1 @ 60%
– 1 @ 65%
– 1 @ 70%
– 1 @ 75%
– 1 @ 80%
– 1 @ 85%
– 1 @ 88%
– 1 @ 92%
– 1 @ 95%
– 1 @ 98%
– 1 @ 101%
C2. SPECIFIC (6:00)
Deadlift
– 10 Deadlifts @ Light, hold extension 2s
– 6 Deadlifts @ Moderate
– 4 Deadlifts @ Heavy
– 2 Deadlifts @ Workout Weight
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Clean and Jerk
Take 20:00 to find a 1 Rep Max Clean & Jerk
Score: Weight
Time Cap: 20:00
Kilograms: N/A
Scaling Options
Beginner
6-8 x 1 Clean & Jerk, Technical
Intermediate
As Written
Fitness:
10 Sets of
6 Dumbbell Cleans
3 Shoulder to Overhead
Rest 0:30-0:45
METCON (Time)
3 Rounds for Time
10 Deadlifts @ 225/155
75 Double Unders
Score: Time
Time Cap: 9:00
Kilograms:
RX: 100/70
Beg: 52/35
Int: 84/60
Scaling Options
Beginner
7 Deadlifts @ 115/75 lbs or Light
75-125 Single Unders
Intermediate
10 Deadlifts @ 185/135
50-75 Double Unders
ACCESSORY / EXTRA (Checkmark)
3 x 20 Russian Twists with Plate
Goal: Core Accessory