CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
AMRAP 5
5 Shuttle Runs
10 Plate Hops
10 Plate Ground to Overhead
5 Air squats with wide stance
5 Air squats with narrow stance
5 Air squats with normal stance
B. MOBILITY / ACTIVATION (1:00)
Front Rack Rotations
1:00
C1. SPECIFIC (12:00)
Thruster
– 5 Shoulder Press
– 5 Front Squats
– 5 Thrusters
–
Receiving Position
– 5 Tall Power Cleans
– 5 Tall Squat Cleans
– 5 Tall Squat Clean into Thruster
–
Core to Extremity Movement Pattern
– 5 Hang Clean pull into Vertical Jump
– 5 Hang Power Clean
– 2-3 x 1 Hang Power Clean + 1 Hang Squat Clean Thruster
—
Ramp up to Opening Set (60-65%)
C2. SPECIFIC (5:00)
Thruster
– Take 1-3 Rest to find Workout Weight
– 5 Thrusters @ Workout Weight
—
Box Jumps
– 5 x 3 Bounds + 1 Box Jump
– 5 Box Jumps
—
Practice Round
5 Thrusters
5 Box Jumps
()
()
()
()
Clean
EMOM 8
1 Hang Power Clean
1 Hang Squat Clean Thruster
Increasing Load
Score: Weight
Time Cap: 8:00
Kilograms: N/A
Scaling Options
Beginner
@ Technical load
Intermediate
As written
METCON (5 Rounds for time)
Every 2:00 x 5
10 Thrusters @ 115/75 lbs
10 Box Jumps, Step Down @ 30/24”
Score: Each round for time
Time Cap: 10:00
Kilograms: 52/35, Beg: 20/15, Int: 43/30
Scaling Options
Beginner
5-8 Thrusters @ 45/35 lbs
10 Plate Hops or Box Jumps
Intermediate
10 Thrusters @ 95/65 lbs
10 Box Jumps @ 24/20”
ACCESSORY / EXTRA (Checkmark)
3 sets
30 Band pull aparts
30 Banded lat pull downs
*Use very light bands, work fast.
Goal: Upper Back Posterior Chain Accessory