CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
Athletes will grab their barbells (& KBs) then perform 10-15 burpees over bar (facing or lateral)
Then
2 rounds of
5 KB Deadlifts (workout weight or lighter)
5-7 Push ups
10-15 sec support hold on rings
B. MOBILITY / ACTIVATION (2:00)
Front Rack Elbow rotations
30-45 seconds in front rack
30-45 seconds in back rack
C. SPECIFIC (10:00)
Clean Drills: Focus on finishing the extension
– 2 x 3 Clean Lift Off
– 2 x 3 Clean High pull
—
– 2 x 5 Dip Power Clean
– 5 Power Clean
—
Ramp up to 75%
C2. SPECIFIC (6:00)
Ring Dips
– 5 Jumping ring dips or 5 Box dips, control descent
– 2 x 3-5 Ring dips/ Band assisted or Box dips
—
KBS
– 5 Single Russian swings
– 5 KBS
—-
Goblet Squat
10 Air Squats
5 Goblet Squat, workout weight
()
()
()
()
()
Power Clean
E2MOM x 4
4 Power Cleans @ 75%
Score: Weight
TC: 8 minutes
KG: N/A
Scaling Options
Beginner
2-4 reps @ technical load
Intermediate
As written
METCON (3 Rounds for time)
3 rounds, Each for time
10 Ring Dips
20 KBS @ 53/35 lbs
30 Goblet Squat @ 53/35 lbs
-Rest 1:00 b/w-
Score: Each round for time
TC: 12 minutes
KG: 24/16
(Beg: 12/9, Int: 16/12)
Scaling Options
Beginner
8 Box Dips
16 KBS @ 26/18 lbs
20 Goblet Squats or Air Squats
Intermediate
10 Jumping ring dips
20 KBS @ 35/26 lbs
30 Goblet Squat
ACCESSORY / EXTRA (Checkmark)
Feet Elevated Ring or Body rows
3 x 10-15 reps, rest as needed
Goal: Upper Back accessory