CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
3 sets
– 1:00 on a Machine
– 25′ Inchworn Walk
– 25′ Crab Walk
B. MOBILITY/ACTIVATION (1:30)
– 20 Scorpion Stretch
C1. SPECIFIC (6:00)
Feet Elevated Body Rows
– Take 2-3 Sets to practice, go over points of performances & find correct feet elevation
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Push ups (On knees if needed)
– 2-5 Push ups Narrow Grip
– 2-5 Push ups Wide Grip
– 2-5 Push ups Normal Grip
C2. SPECIFIC (7:00)
Dumbbell Clean and Jerk
– 5/5 Dumbbell Deadlifts
– 5/5 Dumbbell Hang Power Cleans
– 5/5 Dumbbell Push Presses
– 5 Alternating Dumbbell Clean and Jerks
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Practice Round
– 8/6 Calorie Row / Ski
– 4 Alternating Dumbbell Clean and Jerk
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STRENGTH (Checkmark)
5 Sets:
6 Feet Elevated Body Rows
12 Push ups
Rest 2:00 Between Sets
Score: Checkmark
Time Cap: 15:00
Kilograms: N/A
Scaling Options
Beginner
6 Ring Rows
6-8 Assisted Push Ups
Intermediate
6 Feet Elevated Body Rows
4-8 Push ups
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METCON (Time)
4 Rounds for time
20/15 Calories Row or Ski
20 Single Dumbbell Alternating Clean and Jerk @ 50/35 lbs
Score: Time
Time Cap: 12:00
Kilograms: 22.5/15
Scaling Options
Beginner
16/12 Calories Row / Ski
16 Dumbbell Alternating Clean and Jerk @ 25/15 lbs
Intermediate
20/15 Calories Row or Ski
20 Dumbbell Alternating Clean and Jerk @ 35/20 lbs
ACCESSORY / EXTRA (Checkmark)
Weighted Hollow Body Hold
4 x 0:30
Rest as needed
Goal: Isometric Core Accessory