CROSSFIT BRACKNELL – CrossFit
LEGACY DAY WARM UP (No Measure)
A. GENERAL (6:00)
2-3 Rounds:
– 8-10 Plate Ground to Overhead
– 8-10 Beat Swings
– 6-8 Burpees
B. MOBILITY / ACTIVATION (1:00)
– 10 Thread the Needle
C1. SPECIFIC (20:00)
Ring Muscle-ups
– 2 x 5-8 Swing on Rings + Pull Back
– 2 x 5-8 Jumping Ring Dips
– 2-4 Ring Muscle-ups /
—
Modification
– 2 x 5-8 Beat Swing
– 2 x 5-8 Jumping Pull ups or Ring Rows
– 2 x 5-8 Jumping Ring Dips or Bench Dips
Snatch
– 6-8 Snatch Grip Romanian Deadlifts
– 6-8 Tall Snatch High Pull
– 6-8 Hang Muscle Snatch
– 4-6 Tempo Power Snatch
—
Clean & Jerk
– 6-8 Tall Muscle Clean + Press
– 6-8 Hang Muscle Clean + Press
– 4-6 Hang Power Clean + Jerk
– 4-6 Power Clean and Jerk
—
Ramp up to Workout Weight
– 3-5 Snatch @ Workout Weight
– 3-5 Clean & Jerk @ Workout Weight
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LEGACY DAY METCON (Time)
“The Standard”
30 Clean and Jerk @ 135/95lb
– Rest 2:00 –
30 Ring Muscle-up
– Rest 2:00 –
30 Snatch @ 135/95lb
RX+ No Rest
Score Total Time, Including Rest
Time Cap: 22:00
Kilograms: 60/43, Beg: 30/20, Int: 43/30
Scaling Options
Beginner
– 30 Cleans @ 65/45 lbs
– 3 Sets of
– 10 Ring Rows
– 10 Jumping Ring Dips or Bench Dips
– 30 Snatch @ 65/45 lbs OR 50 Plate Ground to Overhead
Intermediate
– 30 Clean and Jerk @ 95/65lb
– 3 Sets of
– 6-10 Pull ups, Assisted as needed
– 6-10 Jumping Ring Dips
– 30 Snatch @ 95/65lb
LEGACY DAY ACCESSORY / EXTRA (Checkmark)
Cool Down
5-10:00 on Machine of your choice
Goal: Recovery
WARM UP (No Measure)
A. GENERAL (6:00)
2-3 Rounds:
– 8-10 Plate Ground to Overhead
– 8-10 Beat Swings
– 6-8 Burpees
B. MOBILITY / ACTIVATION (4:00)
– 10 Bird Dogs
– 10 Dead Bugs
– 5/5 Side Plank Knee Touch or Side plank Hold, 0:15/ side
C. SPECIFIC (15:00)
Renegade Rows
– 6-8 Push ups / On Knees
– 10 Plank Shoulder Taps
– 4-6 Renegade Rows
—
Strict Chin ups
– 2 x 4 Scap Pull up (chin up grip)
– 2-4 Negative Chin up, Assisted as needed or Seated with Ring
– 2-4 Chin ups / Seated Ring Chin ups
—
Heavy Carry
– Take 5-7 minutes to go over the carries of athletes’ choice.
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METCON (Checkmark)
5 Rounds
10 Renegade Rows @ 50/35 lbs
10 Strict Chin ups
100′ Heavy Carry
Rest 1:00
Score: Checkmark
Time Cap: 23:00
Kilograms: 22.5/15, Int: 15/10
Scaling Options
Beginner
5-10 Push up on Knees + Shoulder Taps
5-10 Seated Ring Chin ups
100′ Carry, Moderate to Heavy
Intermediate
10 Renegade Rows @ 35/20 lbs
5-10 Strict Chin ups, Band Assisted as needed
100′ Heavy Carry
ACCESSORY / EXTRA (5 Rounds for calories)
5 Sets, On Machine of your choice
1:00 on
1:00 off
Goal: Aerobic Conditioning