CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
2 rounds of Tabata intervals on each:
– Split Squats (change leg in front after one interval)
– Plate Ground to Overhead
– Plate Hops
– Burpee to Plate
B. MOBILITY/ACTIVATION (2:00)
Step Down
5/5, Negative Descent
C1. SPECIFIC (6:00)
Bulgarian Split Squat
– 6/6, Go Over Set-up
– Ramp up to find workout weight in sets of 3
C2. SPECIFIC (12:00)
Power Cleans
– 3-6 Romanian Deadlift
– 4-8 Romanian Deadlift into muscle Clean
– 4-8 Tall Power Clean
– 4-8 Hang Power Clean
– 4-8 Low Hang Power Clean
– Ramp up to workout weight in 3 sets
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Practice Round
– 1:00 Row / 200m Run
– 4 Burpee over Bar
– 2 Power Cleans
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BULGARIAN SPLIT SQUAT (5 Rounds for weight)
5 x 6/6, Moderate to Heavy
Rest 1:30 between Sets
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
5 x 6/6, Unweighted
Intermediate
As Written
Fitness
5 x 1:30
12 Unweighted Walking Lunges
Row Calories in remaining time
METCON (Time)
For Time or As Far as Possible in 16:00
1000m Row or Run
30 Burpee Over Bar
30 Power Cleans @ @ 115/75 lbs
500m Row / 400m Run
15 Burpee Over Bar
15 Power Cleans @ 115/75 lbs
RX+ @ 135/95 lbs
Score: Time or Cap + Reps Left (every rep left is 1sec)
Time Cap: 16:00
Kilograms: 52/35, Beg: 30/20, Int: 43/30, RX+: 60/43
Scaling Options
Beginner
600m Row or 400m Jog
20 Burpee Step Over Bar
20 Power Cleans @ 65/45 lbs
300m Row / 200m Jog
15 Burpee Step Over Bar
15 Power Cleans @ 65/45 lbs
Intermediate
1000m Row or Run
30 Burpee Over Bar
30 Power Cleans @ 95/65 lbs
500m Row / 400m Run
15 Burpee Over Bar
15 Power Cleans @ 95/65 lbs
ACCESSORY / EXTRA (Checkmark)
Toes up Romanian Deadlifts
3 x 15, Light
Goal: Posterior Chain Accessory