CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
5:00 Coaches Says
Members do Jumping Jacks and every so often you’ll call reps of:
– Burpees
– Down dog + Toe Tap
– Air Squats
– Push ups
– Etc
B1.SPECIFIC (6:00)
Bench Press
– 5 Bench Press, Empty Bar
– 4 Bench Press, Light, control eccentric
– 3 Bench Press, Slightly Heavier
—
Begin 10:00 Clock
B2.SPECIFIC (6:00)
Power Clean
– 3 Clean Grip Deadlifts @ Light Weight
– 3 Muscle Cleans @ Light Weight
– 3 Power Cleans @ Light Weight
– 3 Power Cleans @ Workout Weight
—
Practice Round
3 Power Cleans
6 Push ups / Modification
9 Air Squats
()
Bench Press
8:00 to Work up to a Heavy set of 2
Score: Weight
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
Take 10:00 to complete 5 sets of 2 Reps, Moderate to light load.
Intermediate
As written
Fitness
8:00 Amrap
4 Bench Press, Light
8 Bent Over Plate Row
METCON (AMRAP – Rounds and Reps)
“The Chief”
AMRAP 3:00 x 5
3 Power Cleans @ 135/95 lbs
6 Push Ups
9 Air Squats
Rest 1:00 Between AMRAPs
Score: Total Rounds + Reps
Time Cap: 19:00
KG: 60/43, Beg: Light, Int: 52/35
Scaling Options
Beginner
3 Power Cleans @ light
5 Hand Elevated Pushups
7 Air Squats
Intermediate
3 Power Cleans @ 115/75 lbs
4 Pushups
9 Air Squats
ACCESSORY / EXTRA (Checkmark)
3-4 Sets, Rest as needed
15 Seated Band Row
10/10 Side Plank Knee touch
Goal: Upper Bsck & Core Accessory