CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
Amrap 6 minutes
“Coach Says”
Have members jogging in circles or in shuttles. Call out reps of different movements and stretches, such as:
– Air Squats
– Burpees
– Sit-ups / Hollow Rocks
– Squat to Stand
– Ballistic swings
B. MOBILITY/ACTIVATION (4:00)
2 sets
– 10 Alternating Deadbugs: https://youtu.be/0-xUuT5yVjM
– 10 Plank / Quadruped Bird Dogs
C. SPECIFIC (10:00)
Barbell Progression
Empty bar (all with clean grip)
– 5 Deadlifts
– 5 Deadlifts
—-
– 5 Muscle Clean
– 5 Power Clean
—-
– 5 Hang Power Clean,
– 5 Hang Power Cleans
—-
– Ramp up to workout weight
Toes to Bar Progression
– 5 Beat Swings
– 5 Swinging Knee Raises
– 5 Swinging Leg Raises
– 5 Toes to Bar
C2. SPECIFIC (5:00)
Take 5:00 to practice the Carries and find the correct load.
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METCON (2 Rounds for time)
2 rounds, Each for Time
21 Deadlifts @ 135/95 lbs
21 Toes to Bar
15 Power Cleans @ 135/95 lbs
15 Toes to Bar
9 Hang Power Clean @ 135/95 lbs
9 Toes to Bar
-Rest 2:00 Between Rounds-
Score: Each Set for Time
Time Cap: 14:00
Kilograms: 60/43, Beg: 30/20, Int: 52/35
Scaling Options
Beginner
18 Deadlifts @ 65/45 lbs
18 Abmat Sit-ups
12 Power Cleans @ 65/45 lbs
12 Abmat Sit-ups
9 Hang Power Clean @ 65/45 lbs
9 Abmat Sit-ups
Intermediate
21 Deadlifts @ 115/75 lbs
21 Swinging Leg Raises
15 Power Cleans @ 115/75 lbs
15 Swinging Leg Raises
9 Hang Power Clean @ 115/75 lbs
9 Swinging Leg Raises
POST METCON (Checkmark)
12:00 AMRAP:
50ft Bodyweight Walking Lunges
100ft Carry
200ft Shuttle Runs
-Rest 1:00 Between Rounds-
Score: Checkmark
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
25′ Bodyweight Walking Lunges
75′ Carry
100′ Shuttle Runs
Intermediate
50′ Bodyweight Walking Lunges
100′ Carry
200′ Shuttle Runs
ACCESSORY / EXTRA (Checkmark)
3 sets
10 Reverse Angels
10/10 Quadruped Unilateral Hip Extensions
Goal: Posterior Chain Accessory