CROSSFIT BRACKNELL – CrossFit
CROSSFIT
Clean and Jerk (5 reps x 2 sets at 50-60%+
4 reps x 5 sets at 60-70%+
3 reps x 3 sets at 70-80%)
Metcon (8 Rounds for reps)
8 x :10/:20 Rest
Bar Over Burpee
Scale by stepping the burpees, by performing a down/up or by stepping over the bar
Both Scaled and RX attempts should try and push more than is comfortable
Points of Performance as we prepare for the Open:
Stay low over the bar
Jump Feet Back and Forwards at the bottom of the burpee
Practice a two footed take-off
Go a little faster than you want to and let’s see what we’re capable of 😅
COMPETE
Class Lifting
Run Double-Under
Get-Up Muscle-Up
Metcon (No Measure)
RUN DOUBLE-UNDER
On a 20:00 clock:
5 sets for reps:
0:00-2:00:
200-meter run
Max heavy rope double-unders
2:00-4:00:
Rest
Metcon (No Measure)
GET-UP MUSCLE-UP
For total reps:
EMOM 14:
Min. 1 | 1 Turkish get-up/arm (53/70 lb)
Min. 2 | Strict ring muscle-ups
Scale Strict RMU with Low Ring Transitions or 1 Pull-Up + 1 Dip