CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (6:00)
2 Rounds
– 200m Jog / 1:00 Machine
– 25’ Lateral Lunge Steps
– 25’ Spiderman Lunges
– 10 Plate Curl to Press (with a plate & standing)
– 10 Beat Swings (2 x 5)
B. MOBILITY / ACTIVATION (5:00)
– 1:00 Front Rack Elbow Rotations
– 1:00 Squat Ankle Stretch
– 1:00 Quadruped Thoracic Rotations
C1. SPECIFIC (12:00)
Clean & Jerk
– 5 Tempo Clean First Pull
– 5 Tempo Clean First Pull to Hold
– 5 Tempo Power Cleans + Shoulder Press
– 5 Tempo Squat Clean + Push Jerk
– 5 Clean & Split Jerk
– Ramp up to 80% in sets of 1
C2. SPECIFIC (6:00)
Kettlebell Swings
– 10 Russian Swings
– 2 x 3 Kettlebell Swings, Workout height
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Pull ups
– 2 x 3 Kip Swings
– 2 x 3 Half Pull ups (practice Push Away)
– 2 x 2-3 Pull ups or Modification
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Clean and Jerk
EMOM 6
1 Squat Clean & Jerk @ 80-85%
– Rest 1:00 –
EMOM 3
1 Squat Clean & Jerk @ 88%+
Score: Weight
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
As Written, Use Technical Load
Intermediate
As Written
Fitness
EMOM 10
3-6 Thrusters, Moderate Load
METCON (AMRAP – Rounds and Reps)
AMRAP 12
400m Run
21 Kettlebell Swings @ 53/35 lbs
12 Pull ups
Score: Rounds & Reps
Time Cap: 12:00
Kilograms:
RX: 24/16
Beg: 12/9
Int: 20/12
Scaling Options
Beginner
200m Run / Jog
14 Kettlebell Swings @ 26/18 lbs
7 Ring Rows
Intermediate L1
400m Run
21 Kettlebell Swings @ 40/26 lbs
12 Jumping Pull ups
Intermediate L2
400m Run
21 Kettlebell Swings @ 53/35 lbs
3-6 Pull ups
ACCESSORY / EXTRA (Checkmark)
Kettlebell Side Bends
3 x 12/12
Goal: Core Accessory