CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
5 rounds of
5 Burpees to plate
5 Plate ground to overhead
20 single or double unders
Cap at 6 minutes
B. MOBILITY / ACTIVATION (2:00)
Shoulder internal rotation stretch with PVC
45 sec / side
C1. SPECIFIC (10:00)
Clean drills, focus on Extension
– 2-5 reps Tempo first pull
– 2-5 Tempo first pull to Pause in full extension
– 2-5 Tempo first pull to Pause in full extension + clean
—
Add light weight
2-5 Tempo first pull to Pause in full extension + clean
—
Ramp up cleans to 75%
C2. SPECIFIC (8:00)
Ramp up and setup for workout
Deadlifts
Ramp up deadlifts to workout weight in 2-3 sets
—
Box Jumps
5 Box jumps + Step down
5 Box jumps (rebound optional)
—-
KBS
5 Russian Swing
5 KBS
()
()
Power Clean
2 x EMOM 5:
2 Power Cleans @ 75%
-Rest 1:00 between EMOMs-
Score: Weight
TC: 11:00
KG: N/A
Scaling Options
Beginner
Technical load
Intermediate
As written
METCON (Time)
For Time
200 Double unders
50 Deadlifts 225/155 lbs
75 Box Jumps
50 KBS 70/53 lbs
Score: Time
TC: 15 minutes
KG: 100/70 & 32/24
Scaling Options
Beginner
200 Single unders
35 Deadlifts 115/75 lbs
50 Box Step ups
35 KBS 35/26 lbs
Intermediate
150 Double unders (or 300 Single unders)
50 Deadlifts 185/135 lbs
75 Box Jumps
50 KBS 53/35 lbs
ACCESSORY / EXTRA (3 Rounds for weight)
Bulgarian Split Squat
3 x 12/12
Goal: Lower body strength endurance