CROSSFIT BRACKNELL – CrossFit
Warm up (No Measure)
A. GENERAL (10:00)
The floor is lava Race
Take 10 minutes to play “The floor is lava”! Play with 2-4 groups of 4-6 athletes. You need one extra plate per team so if a group is 4 athletes, you need 5 plates for that group. Athletes will line up in a single file and the athlete in the front will drop a plate, hop or step onto the plate and everyone will follow by hopping onto the plate in front of them. The last athlete to hop forward has to pick up the plate left behind him/her (and not touch the ground!) and pass it to their partners so that the athlete in front can toss it in front to step onto it.
Athletes will do this either for a straight out or an out and back.
B. SPECIFIC (7:00)
Power Cleans
6 Romanian Deadlifts
6 Romanian Deadlift into muscle clean
6 Power Cleans
6 Power Cleans @ workout weight
—-
Jump Rope
20 Single unders
20 double unders (du practice)
—
Abmat sit-ups
10 reps
METCON (Time)
For Time
50-40-30-20-10
Power Cleans @ 75/55 lbs
30-25-20-15-10
Burpees over bar
Rest 2:00
“Annie”
50-40-30-20-10
Double Unders
Sit-ups
Score: Total time, including rest
TC: 30 minutes
KG: 35/25
Scaling Options
Beginner
30-25-20-15-10
Power Cleans @ Empty bar
Down & Ups
–
Mini Annie
50-40-30-20-10
Single unders
25-20-15-10-5
Abmat sit-ups
Intermediate
50-40-30-20-10
Power Cleans @ 65/45 lbs
30-25-20-15-10
Burpees over bar
Annie as written
OR
Chose Individual workout or Team workout
This week I strongly recommend Team workout!
Team Wod (2 Rounds for time)
10 rounds for time, In pairs, You go I go
30 Double unders
10 Power Cleans @ 95/65 lbs
5 Burpees over bar
Rest 5 minutes
10 rounds for time, You go I go
30 Double unders
10 Thrusters @ 95/65 lbs
5 Burpees over bar
Score: Time on Both sets
TC: 30 minutes
KG: 43/30
Scaling Options
Beginner
30 single unders
8 Power Cleans @ Empty bar
5 Down & Ups
—
30 Single unders
8 Thrusters @ Empty bar
5 Down & Ups
Intermediate
Power cleans @ 75/55 lbs
ACCESSORY / EXTRA (Checkmark)
6 sets
6 Wall Balls @ As heavy & as high as possible
6 High box jumps, no rebound
Rest as needed
Power Endurance