CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
“Simon Says”
While athletes are running shuttles or around the gym, call out reps of these movements
– Air Squats / Jump Squats
– Push ups / Push ups on knees
– Burpees
– Cossack Squats
B. MOBILITY / ACTIVATION (1:00)
PNF Thoracic Extension
5 x 5 Second press + 5 seconds stretch
C1. SPECIFIC (7:00)
Empty bar
– 5 Front Squats + 5 Push Jerks
Light load
– 3 Front Squats 3 Split Jerks, pause in receiving position
–
Ramp up
C2. SPECIFIC (6:00)
Rope Climb
– 5 Hanging Knee raises on rope
– 3-5 Hang + Foot clamp
– 3-5 Rope Climb pulls
—
Dual KB CShoulder to overhead
5 Push Press (talk about front rack position & rotation)
5 Push Press (talk about rotation in the return for the front rack
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WEIGHTLIFTING (5 Rounds for weight)
Front Squat into Split Jerk
E2MOM x 5
2 + 1 @ 60-75%
Score: Weight
TC: 10:00
KG: N/A
Scaling Options
Beginner
Front Squat + Split JErk
5 x 2+1
Intermediate
As written
METCON (4 Rounds for reps)
EMOM 16
1- 30 sec Rope Climbs
2- 10 Shuttle runs
3- 30 sec Dual KB Shoulder to Overhead @ 53/35lbs
4- 10 Shuttle runs
Score: Reps of rope climbs + Dual Kb Hang clean and jerks
TC: 20 min
KG: 24/16, Beg 11/7.5 dbs Int 20/12
Scaling Options
Beginner
1- 30 sec Rope Rows OR Ring Rows
2- 5 Shuttle runs
3- 30 sec Dual DB Shoulder to Overhead @ 25/15 lbs
4- 5 Shuttle runs
Intermediate
1- 30 sec 1/2 Rope Climbs
2- 7 Shuttle runs
3- 30 sec Dual KB Shoulder to overhead @ 44/26lbs
4- 7 Shuttle runs
ACCESSORY / EXTRA (Checkmark)
3 sets
15 Banded Good mornings
15/15 Lateral Lunges
Goal: Lower Body Accessory