CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (10:00)
400m jog / 2:00 Machine
then
4 rounds
25’ Burpee Broad Jumps
25’ Side Shuffle (Switch side every round)
25’ A Skip
25’ Butt Kicks
B. MOBILITY/ACTIVATION (3:00)
Ballistic Leg Swings
Front & Back + Side to Side
10-15 Reps / side / leg
C. SPECIFIC (15:00)
Power Clean
– 5 Tall Muscle Clean
– 5 Hang Muscle Clean
– 5 Tall Power Clean
– 5 Hang Power Clean
– 5 Low Hang Power Clean
– 5 Power Clean
– Ramp up to workout Weight
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Metcon (AMRAP – Rounds and Reps)
Amrap 16 minutes
4,8,12,16,20, etc
Power Cleans @ 155/105 or 70%
Run 400m
Score: Total reps on cleans
Time Cap: 16:00
Kilograms:
RX: 70/47
Beg: 30/20
Int: 60/43
Scaling Options
Beginner
Power cleans @ 65/45lbs
200m jog / 100m fast walk
Intermediate
Power Cleans @ 135/95
Run 400m
Team Version
4,8,12,16,20, etc
Power Cleans @ 155/105
Run 400m
ACCESSORY/EXTRA (Checkmark)
3 sets
12 Landmine twists @ heavy
12 Strict Leg Raises
Goal: Core Accessory