CROSSFIT BRACKNELL – CrossFit

View Public Whiteboard

WARM UP (No Measure)

A. GENERAL (2:00)

Jump Rope Warm up

– Singles normal

– Singles Slow

– Singles, one leg at a time

– Singles backwards

B. MOBILITY / ACTIVATION (2:00)

Spider Step + Rotation

10 reps /side

C1. SPECIFIC (10:00)

Clean Drills, Focus on full extension

3-5 Clean First pull

3-5 Clean First pull + pause in extension

3-5 Clean First pull + pause in extension + Clean



3-5 Press

2-3 Slow motion dip + Pause in full extension

2-3 Slow motion dip + Pause in full extension + Split jerk



Clean and Jerk, ramp up to 60%

C2. SPECIFIC (4:00)

Push press

Deload bar to push press workout load or slightly lighter

– 2 x 3 Push Press

()

()

()

()

()

Clean and Jerk

Clean and Jerk

1 @ 60%

1 @ 65%

1 @ 70%

1 @ 75%

4 x 1 @ 80%-84%

Score: Weight

TC: 12:00

KG: N/A

Scaling Options

Beginner

6-8 x 1+1

Intermediate

As written

METCON (Time)

3 rounds for time

100 Double unders

20 Push Press @ 135/95 lbs

Score: Reps

TC: 10 min

KG: (60/43, Beg: 25/20, 50/35)

Scaling Options

Beginner

100 Single unders

15 Push press @ 65/45 lbs

Intermediate:

100 Double unders

20 Push press @ 115/75 lbs

ACCESSORY / EXTRA (4 Rounds for weight)

Clean pull

4 x 2 @ 85-90%

Goal: Weightlifting Accessory

()