CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
EMOM 6
odd- Shuttle jog in gym
even- In & Out Squats
B. MOBILITY / ACTIVATION (2:00)
Glute bridge + reach
10-20 total reps
C1. SPECIFIC (6:00)
Unweighted
10-20 Sec chair hold (Wall sit)
4 Jump Squats
—
Lightly loaded or empty bar
4 Pause 1 & 1/4 Front Squat, Pause at quarter position for 4 seconds
—
Workout weight
2 x 1 & 1/4 Front Squats
C2. SPECIFIC (8-10:00)
Clean and Jerk, Empty bar
– 5 Muscle cleans + Press
– 5 Hang power Clean + Push press (pause in receiving of the clean
– 5 Clean and Jerks (pause in receiving position of the clean)
– Ramp up load to 65% or RPE 6/10 for 5 reps
—-
TTB
2 x 5 Beat swings
5 Swinging knee tucks
5 Swinging Leg Raises
5 TTB or scale
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Front Squat
Every 30 seconds for 10 sets
2 x 1&1/4 Front Squats @ 40-50%
Score: Weight
TC: 5:00
KG: N/A
Scaling Options
Beginner
2 Front Squats, light every 30 seconds
OR
1x 1&1/4 Front Squats
Intermediate
As written
METCON (Weight)
EMOM 10
Odd- 5 Clean and jerks @ 65%
Even- 15 TTB
Score: Weight on clean and Jerks
TC: 10 minutes
KG: N/A
Scaling Options
Beginner
odd- 5 Clean and jerks @ technical load
even- 10 Hanging Knee Raise
Intermediate L1
Odd- 5 Clean and jerks @ 65%
Even- 15 Swinging Leg Raises
Intermediate L2
Odd- 5 Clean and jerks @ 65%
Even- 8-10 TTB
ACCESSORY / EXTRA (Checkmark)
3 x 20 seated band rows, heavy band
Goal: Upper back accessory