CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
Partner Warm up
2 rounds, switch partner after each movement
– 200m Jog / 1:00 Machine
– 10 Hop over partner in elbow plank hold / Partner
– 10/10 Side plank Band rows with partner
– 10 Alternating glute bridge walk outs, you go I go
B. MOBILITY/ACTIVATION (2:00)
Ballistic Leg Swings
Front & Back + Side to Side
C. SPECIFIC (10-12:00)
Hang power clean
– 5 Tall muscle clean
– 5 Hang muscle clean
– 5 Hang power clean
– Ramp up to hang clean workout weight
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Deadlift
– 5 Light Deadlifts
– 5 Moderate Deadlifts
– 5 Heavy deadlifts, workout weight
C. SPECIFIC (CNT’D)
Bar muscle up / Pull ups
– 6 Beat Swings
– 6 Kip Swings
– 6 Kipping pull ups or jumping pull ups
– 2 Hip to Bar / Jumping Lat to Fly
– 2-3 Bar Muscle ups / Jumping Bar Muscle ups
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Beginner:
– 6 Ring Rows
– 6 Jumping Pull ups / Seated ring pull ups
—
Practice round
– 2 Deadlifts + 2 pull ups
– 2 Hang power Cleans + 1-2 Bar muscle up/jumping
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METCON (Time)
5 rounds for time
200m Run
6 Deadlift @ 275/185 lbs
12 Pull ups
-Rest 2 minutes-
5 rounds for time
200m Run
12 Hang Power Cleans 135/95 lbs
6 Bar Muscle ups
Score: Total time
KG: 125/84 & 60/43, Beg: 43/30 & 20/15, Int: 100/70 & 53/35
TC: 26 min
Scaling Options
Beginner
100m Jog/Walk
6 Deadlift @ 95/65 lbs
12 Ring Rows
—
100m Jog/Walk
12 Hang Power Cleans 45/35 lbs
6 Jumping Pull ups / Seated ring pull ups
Intermediate
200m Run
6 Deadlifts @ 225/155 lbs
12 Jumping Pull ups
—
200m Run
12 Hang Power Cleans @115/75
6 Jumping Bar Muscle ups
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ACCESSORY / EXTRA (Checkmark)
3 sets
50’ Suitcase Cary, switch at 25’
10 Plank Bird Dogs
Goal: Core Stability