CROSSFIT BRACKNELL – CrossFit
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