CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
1:00 Shuttle Jog
10 PVC Pass-Throughs
1:00 Jumping Jacks
10 Medicine Ball Wide Stance Good Morning
1:00 No Push up Burpees
10 Medicine Ball Kang Squats
B. MOBILITY/ACTIVATION (2:00)
Hip to Lat Stretch on Rig
6/6
C1. SPECIFIC (10:00)
– 6 Split Stance Press
– 2 x 3-4 Tall Split Jerk
– 2 x 3-4 Two Pause Split Jerk
– 2 x 3-4 Split Jerk
– 3 x 2 to ramp up load
* Pause in dip, Pause in Tall Position
C2. SPECIFIC (5:00)
Wall Balls
– 10 Medicine Ball Squats
– 2 x 3-5 Wall Balls
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Devil’s Press
– 4 Burpees
– 2/2 Burpee Deadlifts
– 2/2 Devil’s Press
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Split Jerk
Take 8:00 to work up to a Heavy set of 2
Rest & Reset 1:00 Then
EMOM 5
2 Reps @ 75% of Heavy set of 2
Score: Weight on EMOM
Time Cap: 14:00
Kilograms: N/A
Scaling Options
Beginner
8:00 to find working weight for EMOM
Intermediate
As written
Fitness
10 Sets
2 Shoulder to Overhead
8 Medicine Ball Push Press
METCON (Time)
5 rounds
12 Single Arm Devil’s Press @ 50/35 lbs
24 Wall Balls @ 20/14lbs
Score: Time
Time Cap: 15:00
Kilograms:
RX: 22.5/15 & 9/6
Beg: 11/7.5 & 4/3
Int: 15/9 & 6/4
Scaling Options
Beginner
12 Single Arm Devil’s Press @ 25/15 lbs
16 Wall Balls @ 10/8 lbs
Intermediate
12 Single Arm Devil’s Press @ 35/20 lbs
24 Wall Balls @ 14/10
ACCESSORY / EXTRA (Checkmark)
Overhead Reverse Lunge + Knee Drive
5 x 6/6
Goal: Stability Accessory