CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
2 rounds of Tabata intervals on each:
– Jump Rope
– Plate ground to overhead
– Plate Flips
– Plate overhead situps
B. MOBILITY / ACTIVATION (5:00)
1. Hollow Rock to Toe Touch & Straddle (alternate between the two
20 total reps
– Toe Touch
– Straddle
2. Ballistic leg swings
15 Front to back & Side to side
C. SPECIFIC (10:00)
Banded Sumo Deadlift
Sumo Deadlift Empty Bar
– 5 reps, Drive up, hold extension and return down slowly
– 5 reps, Drive up, hold extension and return down slowly + Band
– Ramp up & Practice with band
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Ball Slams (Or alternatives)
Practice Ball Slams or alternative for 2-3 minutes
C2. SPECIFIC (6:00)
Hang power Clean
5 Hang Muscle Cleans
5 Hang Power Cleans, focus on hip extension
5 Hang Power Cleans, focus on bar return
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Practice Round
3 Burpee over bar
5 Hang Power Cleans
10 Double unders / Single unders
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WEIGHTLIFTING (6 Rounds for weight)
EMOM x 6
3 Sumo Deadlifts @ 40-50% + Band
6 Ball Slams, moderate to light weight
Score: Weight
TC: 6 Minutes
KG: N/A
Scaling Options
Beginner
3 Deadlift, unbanded
6 Ball Slams @ light
Intermediate
As written
METCON (Time)
7 rounds for time
5 Burpee over Bar
10 Hang Power Clean @ 95/65 lbs
30 Double Unders
Score: Each round for time
TC: 14 minutes
KG: 24/16
Scaling Options
Beginner
4 Burpee step over bar
8 Hang Power Clean @ 55/45 lbs
30 Single Unders
Intermediate
10 Hang Power Clean @ 75/55 lbs
30 Double Unders
ACCESSORY / EXTRA (Checkmark)
Side Plank Rotation
3 x 8-10 / side
Rest as needed between sets
Goal: Oblique Core work