CROSSFIT BRACKNELL – CrossFit
CLASS
Snatch Balance – 20 minutes to work up to a Heavy single with 9 working reps
Back Squat – 5 x 4 @ 82.5% (lift every 2:30
Power Jerk – 3×3@80%, 2×1@85%, 1@90% (of Jerk)
DB Shoulder Press – 3×6@RPE8
Pendlay Row – 4×5@80%(of Snatch)
WARM UP (No Measure)
A. GENERAL (4:00)
EMOM 4
odd- 45 sec burpees / Down & Ups
even- 45 sec Inchworm walk
B. MOBILITY / ACTIVATION (1:00)
Front rack rotations, Start open, move slowly into closed grip
C. SPECIFIC (12:00)
Clean Drills: Focus on Pull under & Footwork (5-7 reps at each drill)
– Tall Muscle clean
– Tall Power clean (meeting the shoulders to the bar)
– High hang power clean
– Tempo Power clean
—
Ramp up to 75% in 3-4 sets of 1-2
C2. SPECIFIC (8:00)
Deadlift
Ramp up or strip bar to workout weight
2 sets of 5 reps to set to workout weight
—
HSPU (Beginners grab DBs)
5 Pike Push ups, feet on ground or on box
5 HSPU / Workout modification
—-
Practice round
3 Deadlifts
3 HSPU / Pike HSPU / Z Press
()
()
()
Power Clean (EMOM 8
1 Power Clean @ 75%)
Score: Weight
TC: 8 minutes
KG: N/A
Scaling Options
Beginner
1-2 Reps @ technical load
Intermediate
As written
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Score: Time
TC: 12 minutes
KG: 100/70
Scaling Options
Beginner
21-15-9
Deadlifts @ light
DB Z press
Intermediate L1
21-15-9
Deadlifts @ 185/135
Pike Push ups, feet on box
Intermediate L2
12-9-6
Deadlifts @ 225/155
Handstand Push ups
ACCESSORY / EXTRA (Checkmark)
Tricep Push down
Tabata, moderate band
Upper Body pressing accessory