CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
Amrap 6 minutes
6 Burpees / Down & Ups
6 Empty Bar Romanian deadlift
6 Beat Swings
B. MOBILITY / ACTIVATION
Squat to Reach 20 reps
C1. SPECIFIC (10:00)
Pull up / C2B
Kip Swing:
Kip Swing + Half pull up,
Kipping pull up / C2B
Bar Muscle up
Kip Swing
Hip to bar (high bar)
Bar muscle ups
C2. SPECIFIC (8:00)
4 Hang muscle cleans
4 Shoulder press
4 Overhead Reverse Lunges
—
4 Hang Power Cleans
4 Push press
4 Overhead reverse lunges
—
Load up to workout weight, then perform
3 Hang power cleans
2 Shoulder to overhead
2 Overhead reverse lunges
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GYMNASTICS (5 Rounds for reps)
Bar Muscle ups
EMOM 5
6 BMU
or
6 Kipping C2B Pull ups
Score: Reps per Set
TC: 5:00
KG: N/A
Scaling Options
Beginner
3 Strict band assisted pull ups
Intermediate
Pull ups
METCON (Time)
5 rounds of
12 Hang Power Clean
9 Shoulder to overhead
6 Overhead Reverse lunges
@ 135/95 lbs
-Rest 30 sec b/w-
RX+ 155/105
Score: Time
TC: 14 minutes
KG: 60/43
Scaling Options
Beginner
9 Hang Power Clean
6 Shoulder to overhead
4 Overhead Reverse lunges
@ 65/45 lbs
Intermediate
12 Hang Power Clean
9 Shoulder to overhead
6 Overhead Reverse lunges
@ 115/75 lbs
ACCESSORY / EXTRA (5 Rounds for weight)
Death March
5 x 25′ @ moderate