CROSSFIT BRACKNELL – CrossFit
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
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– 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