CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
Amrap 6
– 20 sec machine
– 5 Inchworms (to push-up)
– 10 Alt. Spiderman Lunges + rotation
– 10 Cat-Cow
B. MOBILITY / ACTIVATION (2:00)
Trap Smash
45-60 seconds / side
C1. SPECIFIC (10:00)
Clean and Jerk Drills, Jerk Focus
– 5 Split Stance Press
– 5 Tall Split Jerk + Split stance press (5 x 1+1)
—
– Tempo Squat Clean + Split Jerk
—
Complex
2 Cleans + 1 Squat + 1 JErk
Ramp up for complex
C2. SPECIFIC (4:00)
Strip bar to workout weight
5 Deadlifts
5 Beat Swings
3 Deadlifts
3 Pull ups / Jumping Pull ups or RIng Rows
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Clean and Jerk
Clean and Jerk Complex
E2MOM x 4
2 Squat Cleans
1 Front Squat
1 Split Jerk
@ 75%-80%
Score: Weight
TC: 8 minutes
KG: N/A
Scaling Options
Beginner
1 Power Clean + 1 Front Squat + 1 Jerk
Intermediate
As written
METCON (Time)
4 rounds for time
500/400m Row
15 Deadlifts @ 185/135 lbs
15 pull ups
Score: Time
TC: 15 min
KG: 84/60 Beg, 35/35, Int 70/50
Scaling Options
Beginner
3 rounds for time
500/400m Row
15 Deadlifts @ 75/55 lbs
15 Ring Rows
Intermediate
500m Row
15 Deadlifts @ 155/105 lbs
15 Jumping pull ups
ACCESSORY / EXTRA (3 Rounds for weight)
Clean pull
3 x 2 @ 90-95%
Goal: Weightlifting Accessory