CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (8:00)
3 Rounds
– 200m Jog / 6 Shuttle Runs
– 50′ Samson Stretch Walking Lunge
– 25’ Side Lunges
– 25’ Inchworm
– 6-8 Goodmorning, bear hugging a plate
B. MOBILITY / ACTIVATION (6-8:00)
– 10-12 World’s Greatest / Side
– 20 Hollow Rock to Toes Touch
– 20 Lying Crossbody Leg Swings
– 10/10 Single Leg Glute Bridge
– 10 Tall Kneeling Hip Extensions
C. SPECIFIC (10:00)
Power Cleans
With an empty barbell:
– 6 Romanian Deadlift into Muscle Clean
– 6 High Hang Power Cleans
– 6 Power Cleans
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Ramp Up
– 5 Deadlifts @ 70% of intended workout weight
– 3 Power Cleans @ 70% of intended workout weight
– 5 Deadlifts @ intended workout weight
– 3 Power Clean @ intended workout weight
C2. SPECIFIC
Back Rack Step Ups
– 8-10 Back Rack Step Ups with an empty barbell
– 8-10 Back Rack Step Ups @ 50% of intended working weight
– 4-6 Back Rack Step Ups @ 60-70% of intended working weight
– 4-6 Back Rack Step Ups @ 80-90% of intended working weight
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METCON (Time)
21-15-9
Deadlifts @ 135/95
15-12-9
Hang Power Cleans @ 135/95
9-6-3
Shuttle Run
RX+ 155/105 lbs
Score: Time
Time Cap: 9:00
Kilograms:
RX: 60/43
Beg: 30/20
Int: 52/35
Scaling Options
Beginner
21-15-9
Deadlifts
12-9-6
Hang Power Cleans
6-4-2
Shuttle Run
@ 65/45 lbs
Intermediate
@ 115/75 lbs
POST METCON (Weight)
AMRAP 1:00 x 5, Rest 1:00
Weighted Back Rack Step Ups, as Heavy as you can across all sets.
@ 12-20″
Score: Weight
Time Cap: 10;00
Kilograms: N/A
Scaling Options
Beginner
Moderate Load @ 10-16″
Intermediate
As Written
ACCESSORY / EXTRA (Checkmark)
Reverse Plank or Sorenson Hold
4 x 1:00-1:30, Rest 1:00
Goal: Posterior Chain Isometric Strength