CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
EMOM 6
odd- Machine
even- 45s Jumping jacks
Increase cadence (s/m) per minutes each round
B. MOBILITY / ACTIVATION (1:30)
Shoulder external rotation with PVC
45 sec/shoulder
C1. SPECIFIC (10:00)
Clean drills, focus on turnover
Tall High pulls
Tall Muscle cleans
Clean Turnovers
—-
High hang power cleans
Hang Power Cleans
Tempo Power cleans
—
Ramp up cleans to 75%
C2. SPECIFIC
Grab workout weight for step ups
4 Step ups with mix grip
Switch hands
4 Step ups with mix grip
—-
Practice round
6 Step ups
30 sec Machine
Power Clean
3 x EMOM 3, Rest 1:00 between EMOMs
2 Power Cleans @ 75%
Score: Weight
TC: 11 minutes
KG: N/A
Scaling Options
Beginner
Clean @ technical load
Intermediate
As written
METCON (Time)
For Time
30-20-10
Step ups, Mix grip @ 20″
Cal Row/Ski
Mix grip: One arm in front Rack one arm in farmer’s carry
@ 50/35 DB + 53/35 KB
Score: Time
TC: 13 minutes
KG: 22.5/15 + 24/16
Scaling Options
Beginner
Unweighted step ups
21-15-9 Cal Row
Intermediate
@ 35/20 + 44/26
ACCESSORY / EXTRA (Weight)
High Hang Clean High pulls
3 x 6 @ 65%