CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
2 Rounds
10 Jumping Jacks
5-10 Scapular Push-Ups
10 Air Squats
6-10 Alt. Samson Stretch Reverse Lunges
10 Glute Bridges
B. MOBILITY / ACTIVATION (3:00)
10-15 Wide Stance Good Mornings (using barbell in low bar position or unweighted)
1:00 Front Rack Barbell Rotations
C. SPECIFIC (10:00)
– 5 Tall Power Cleans
– 2 x 3 Tall Power Cleans, Feet onto plates
– 2 x 5 Tempo Power Clean
– Ramp up to 50-60% in 3 Sets
C2. SPECIFIC (6:00)
Front Squats
– 7 Front Squats @ Empty Bar
– 4 Burpees Step over Bar
– 7 Front Squats @ Light
– 4 Burpees Jump Over Bar
– 7 Front Squats @ Workout Weight
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Power Clean
Take 10:00 to work up to a 2 Rep Heavy Power Clean
Score: Weight
Time Cap: 10:00
Kilograms: N/A
Scaling options
Beginner
5-7 x 2 @ Technical Load
Intermediate
As written
METCON (5 Rounds for time)
0:00-7:00
21-15-9
Front Squat @ 115/75 lbs
Burpee Over Bar
RX+ 135/95 lbs
7:00-15:00
4 x 200m Run, Rest 1:00
Score: Sum Total Time
Time Cap: 15:00
Kilograms:
RX: 52/35
Beg: 20/15
Int: 43/30
RX+ 60/43
Scaling Options
Beginner
15-12-9
Front Squat @ 45/35 lbs
Burpee Step Over Bar
—
4 x 100m Run, Rest 1:00 or 1:00 on, 1:00 off on Bike or Rower
Intermediate
21-15-9
Front Squat @ 95/65 lbs
Burpee Over Bar
8:00-16:00
4 x 200m Run, Rest 1:00
ACCESSORY / EXTRA (Checkmark)
Unilateral Romanian Deadlifts
3 x 8/8
Goal: Stability & Hamstring Accessory