CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
Amrap 6
50’ Shuttle Run
25′ Walking Lunges
25′ Inchworm Walk
50′ Side Shuffle
B. MOBILITY/ACTIVATION (2:00)
Ballistic Leg Swings
15 reps / Leg, Front to Back
C1.SPECIFIC (12:00)
Deadlifts & Hang Power Cleans
– 5 Romanian Deadlifts, Empty Bar
– 5 Romanian Deadlift into Muscle Clean, Empty Bar
– 5 Hang Power Cleans, Empty Bar
– 5 Deadlifts @ 50% Workout Weight
– 5 Hang Power Cleans @ 50% Workout Weight
– 3 Deadlifts @ Workout Weight
– 3 Hang Power Cleans @ Workout Weight
—
Practice Round
– 4 Deadlifts
– 3 Burpee Over BAr
– 2 Hang Power Cleans
METCON (Time)
5 Rounds
21 Deadlifts @ 135/95 lbs
15 Burpee Over Bar
9 Hang Power Clean @ 135/95 lbs
Rest 1:00 Between Rounds
Score: Total Time including rest
Time Cap: 20:00
Kilograms:
RX: 60/43
Beg: 30/20
Int: 52/35
Scaling Options:
Beginner
21 Deadlifts @ 65/45 lbs
10 Burpee Step Over Bar
9 Hang Power Clean @ 65/45 lbs
Intermediate
21 Deadlifts @ 115/75 lbs
15 Burpee Over Bar
9 Hang Power Clean @ 115/75 lbs
POST METCON (Checkmark)
Tabata Hollow Body Hold
8 x 0:20 on / 0:10 Off
Score: Checkmark
Time Cap: 4:00
Kilograms: N/A
Scaling Options
Beginner
Tuck hold
Intermediate
Hollow hold, arms to the side
ACCESSORY / EXTRA (Checkmark)
2 Sets Per Side
– 10-15 Side Plank Hip Touches
– 1:00 Side Plank Hold on Elbow
*Perform the hip touches and the hold on one side before moving onto the next side.
Goal: Core Strength Accessory