CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
4 rounds
30 Single unders
10 Band Good Mornings
10 Band Shoulder press
B. MOBILITY/ ACTIVATION (2:30)
Hamstring Scoops
20 Total reps
C1. SPECIFIC (10:00)
Focus on Tension in the set-up
3-6 Tempo Muscle clean + Press
3-6 Tempo Power Clean + Push jerk
3-6 Tempo Squat Clean + Split Jerk
3 Squat Clean & Jerk
— Ramp up
C2. SPECIFIC (10:00)
BEG + INT:Jumping Bar Muscle ups
6-8 Beat Swing, Feet on box
4-6 Jumping Lat to Fly
2-4 Jumping Bar Muscle up
RX: Bar Muscle ups
6-8 Beat Swings
4-6 HIp to Bar
2-4 Bar Muscle ups
—-
Push Press
5 Tempo Push press, Ramp up to workout weight
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Clean and Jerk
Squat Clean + Split Jerk
2+1 @ 80%
1+1 @ 85%
3 x1 +1 @ 88%
Score: Weight
TC: 12 minutes
KG: N/A
Scaling Options
Beginner
5 x 1+1
Intermediate
As Written
METCON (AMRAP – Rounds and Reps)
Amrap 12 minutes
6 Push Press @ 135/95
3 Bar Muscle ups
36 Double under
Score: Rounds and Reps
TC: 12 min
KG: 60/43, Beg 25/20, Int 52/34
Scaling Options
Beginner
6 Push Press @ 55/45 lbs
3 Jumping Bar Muscle ups
36 Single under
Intermediate
6 Push Press @ 115/75 lbs
3 Jumping Bar Muscle ups
36 Double unders
ACCESSORY / EXTRA (Checkmark)
3 sets
6/6 DB Bent Over rows
12 Seated Band Rows
Goal: Upper Back Post Chain