CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (8:00)
2 Rounds of Tabata, 4 sets at each station
– Machine
– Plate Hops
– No Push up Burpees, Straight Legs
– Hollow Rocks
B. MOBILITY/ACTIVATION (2:00)
Ballistic Leg Swings
10 Reps, Front to Back & Side to Side
C1. SPECIFIC (10:00)
Power Cleans
– 0:30 Front Rack Stretch
– 5 Tall Muscle Cleans
– 5 Tall Power Cleans
– 5 Dip Power Cleans
– 5 Hang Power Cleans
– 5 Low Hang Power Cleans
– Ramp up to workout weight in sets of 2-3
—
Box Jump Overs
– 8 Step up overs
– 4 x 4 Bounds + Jump
– 8 Box Jump Overs, Step down
—
Practice Round
– 0:30 Machine
– 2 Power Cleans
– 2 Box Jump Overs, Step down
– 2 Power Cleans
– 0:30 Machine
METCON (Time)
In Teams of 2,
For time
80 Calories on a Machine
40 Power Cleans @ 135/95 lbs
100 Box Jump Overs, Step Down @ 24/20″
40 Power Cleans @ 135/95 lbs
80 Calories on a Machine
RX+ 155/115 lbs
Score: Time
Time Cap: 24:00
Kilograms: 60/43, Beg: 30/20, Int: 52/35
Scaling Options
Beginner
6:00 Calories on a Machine
30 Power Cleans @ 65/45 lbs
80 Box Jump Overs / Step up Overs
30 Power Cleans @ 65/45 lbs
6:00 Calories on a Machine
Intermediate
70 Calories on a Machine
40 Power Cleans @ 115/75 lbs
100 Box Jump Overs, Step Down @ 24/20″
40 Power Cleans @ 115/75 lbs
70 Calories on a Machine
ACCESSORY / EXTRA (Checkmark)
3 Sets
10/10 Quadruped Unilateral Hip Extension
10 Prone Back Extension
Goal: Post Chain Accessory