CROSSFIT BRACKNELL – CrossFit
WARM UP (TEAM) (No Measure)
A. GENERAL (4:00)
Tabata Song Movement in the Gym
Alternate between:
– Shuttles or running around the perimeter of the gym
– Side shuffles
– Burpees
– Jump Squats
B. MOBILITY / ACTIVATION (3:00)
Hip to Lat Stretch
8/8
Front Rack rotations
1:00
C. SPECIFIC (15:00)
Power Cleans
3 Tall muscle cleans
3 Hang muscle cleans
3 Low hang muscle cleans
3 Tempo Power cleans
—
Push press
3 Dip & Holds
3 Pause Push Press
Squat clean Thrusters
3 Hang Squat clean into thruster
3 Low Hang Squat Clean into thruster
—
Ramp up to workout weight
—
Toes to Bar
6 Beat Swings
6 Swinging Leg raises
3-6 Toes to Bar or modification
WARM UP (TEAM) (No Measure)
A. GENERAL (4:00)
Tabata Song Movement in the Gym, with a partner
Athletes will perform these movements together during the work intervals. You will alternate between these 4 movements:
– Plank Partner Hand taps
– Burpee High Fives, facing
– Synchro Air Squats
– High Five Sit-Ups
B. MOBILITY / ACTIVATION (3:00)
Hip to Lat Stretch
8/8
Front Rack rotations
1:00
C. SPECIFIC (15:00)
Power Cleans
3 Tall muscle cleans
3 Hang muscle cleans
3 Low hang muscle cleans
3 Tempo Power cleans
—
Push press
3 Dip & Holds
3 Pause Push Press
Squat clean Thrusters
3 Hang Squat clean into thruster
3 Low Hang Squat Clean into thruster
—
Ramp up to workout weight
—
Toes to Bar
6 Beat Swings
6 Swinging Leg raises
3-6 Toes to Bar or modification
()
()
METCON (3 Rounds for reps)
For Reps
Amrap 10 minutes
10 Power Cleans @ 95/65 lbs
10 Toes to Bar
-rest 2min-
Amrap 8 Minutes
8 Push Press @ 95/65 lbs
8 Hand Release Push ups
-rest 2min-
Amrap 6 minutes
6 Squat Clean Thrusters @ 95/65
6 Burpees
Score: Each Amraps for rounds & Reps
TC: 28 minutes
KG: 43/30, Beg: 20/15, 35/25
Scaling Options
Beginner
– Reduce load to 45/35 lbs
– Hanging Knee Raises
– Push ups on knees or Hand elevated
Intermediate
– Reduce load to 75/55 lbs
– Swinging leg raises or reduce reps to 5
– Band Assisted push ups or Reduce reps
METCON (AMRAP – Rounds and Reps)
For Rounds & Reps
Amrap 28 minutes
You go I go, set for set
10 Power Cleans @ 95/65 lbs
10 Toes to Bar
8 Push Press @ 95/65 lbs
8 Hand Release Push ups
6 Squat Clean Thrusters @ 95/65
6 Burpees
Score: Rounds & Reps
TC: 28 minutes
KG: 43/30, Beg: 20/15, 35/25
Scaling Options
Beginner
– Reduce load to 45/35 lbs
– Hanging Knee Raises
– Push ups on knees or Hand elevated
Intermediate
– Reduce load to 75/55 lbs
– Swinging leg raises or reduce reps to 5
– Band Assisted push ups or Reduce reps
ACCESSORY / EXTRA (Checkmark)
4 x 25’ Silverback Swings
Goal: Post chain