CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (4:00)
2 Rounds:
– 6-8 Burpee
– 8-10 Low Box Step Up
– 6-8/ Leg Single Leg Deadlift with Reach
*After first round, switch from low box step ups to low box jumps
B. MOBILITY / ACTIVATION (1:00)
– 1:00 Active Frog Pose
Active = Rocking back & Forth
C1. SPECIFIC (10:00)
Sumo Deadlift
– 3-5 Tempo Sumo Deadlift, Empty Barbell
– 3-5 Sumo Deadlifts, Empty Barbell
– 3-5 Band Resisted Sumo Deadlifts
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Ramp Up:
– 2 @ 20% + Bands
– 2 x 2 @ 40 % + Bands *
* Practice Sets
C2. SPECIFIC (6:00)
Hang Power Clean (Empty Barbell)
– 5 Tall High Pull
– 5 Tall Muscle Clean
– 5 Romanian Deadlift into Muscle Clean
– 1-2 x 3 Hang Power Clean
Ramp Up:
– 4 @ Light
– 4 @ intended workout weight
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Sumo Deadlift
10 Sets
2 Band Resisted Sumo Deadlifts @ 40% + Light Band
4 Seated Box Jumps
Rest 0:30
Score: Weight on Barbell
Time Cap: 15:00
Kilograms: N/A
Scaling Options
Beginner
7 Sets
2 Sumo Deadlifts, Light
4 Seated Vertical Jumps or Plate Hops
Intermediate
As written
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METCON (Time)
8 Rounds For Time
8 Bar Facing Burpees
4 Hang Power Cleans @ 135/95 lbs
RX+: Hang Power Cleans @ 185/125 lbs
Score: Time
Time Cap: 10:00
Kilograms: 61/43, Beg: 25/20, Int: 52/34, Rx+: 84/57
Scaling Options
Beginner
6 Burpees Step Over Bar
4 Hang Power Cleans @ 55/45 lbs
Intermediate
8 Burpees over Bar
4 Hang Power Cleans @ 115/75 lbs
ACCESSORY / EXTRA (5 Rounds for calories)
Aerobic Conditioning on machine of your choice
5 x 1:00 On, 1:00 Off
Goal: Aerobic Conditioning