CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (4:00)

EMOM x 4:00

Odd: 0:50 Jumping Jacks

Even: 0:50 Plate Devil’s Press

B. MOBILITY/ACTIVATION (2:00)

PNF Thoracic Extensions

5 Reps

5 Seconds Press Down, 5-7 Seconds stretch down

C1. SPECIFIC (10:00)

– 5 Shoulder Press

– 5 Behind The Neck Shoulder Press/Push Press

– 5 Tall Push Jerks, Focus on Elbow Position: (In push jerk position)

– 5 Pause Push Jerks, Focus on Torso Angle, Pause in dip 2-3 seconds



– Ramp up for Part A

C2. SPECIFIC (6:00)

Power Clean & Jerk

– 5 Romanian Deadlifts

– 5 Muscle Cleans

– 5 Tempo Power Cleans

– 5 Pause Clean and Jerk, Pause at receiving of the clean

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– Ramp up to workout weight

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Push Jerk

Every 2:00 x 5

Push Jerks – 5 Reps, Ascending

Score: Weight

Time Cap: 10:00

Kilograms: N/A

Scaling Options

Beginner

5 Push Jerks, Light

Intermediate

As Written

Fitness:

Every 2:00 x 5

5 Shoulder to Overhead

10 Air Squats

15 Abmat Sit-ups

METCON (Time)

10 Rounds for Time

10 Burpees

5 Clean and Jerks @ 95/65 lbs

RX+ 135/95 lbs

Score: Time

TC: 10:00

Kilograms: 43/30, Beg: 20/15, Int: 35/25

Scaling options

Beginner

5-7 Burpees

3-5 Clean and Jerks @ 45/35 lbs

Intermediate

10 Burpees

5 Clean and Jerks @ 75/55 lbs

ACCESSORY / EXTRA (Checkmark)

Every 2:00 x 6

25′ Handstand Walk

2 Wall Walks