CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (7:00)
Run 200-400m / Machine Duration of Run
EMOM 4
1- 5 Romanian Deadlifts (Empty Bar) + Dead Hang in remaining time
2- 3-5 Inchworms + Glute Bridges in remaining time
B. MOBILITY / ACTIVATION (2:00)
– 1:00 Cat / Cow Stretch
*Move through fluidly for 1:00
C. SPECIFIC (7:00)
Deadlift + Power Clean
With an empty barbell, focusing on speed between the knee and hip:
– 5-8 Tempo Deadlifts, Pausing at the knee up & down
– 5-8 Romanian Deadlifts
– 5-8 Romanian Deadlift into Muscle Clean
– 5 Power Cleans with tempo pull between floor and knee
– Complete 1-2 sets of 2 Deadlifts + 1 Power Clean @ 20%
C2. SPECIFIC (5:00)
Pull ups:
– 1-2 x 4-6 Beat Swings
– 1-2 x 4-6 Kip Swings
– 3-5 Paused Kipping Pull ups
– 3-5 Pull ups / Ring Rows
—
Practice Round
– 2-5 Pull ups / Modification
– 2 Hang Power Cleans
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WEIGHTLIFTING (6 Rounds for weight)
6 Sets
2 Deadlifts + 1 Power Clean @ 30-40%
Rest 1:30 Between Sets
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
Use Technical Load
Intermediate
As Written
METCON (AMRAP – Rounds and Reps)
AMRAP 12
Run 200m
10 Pull ups
Run 200m
5 Hang Power Cleans @ 135/95 lbs
Score: Rounds & Reps
Time Cap: 12:00
Kilograms: 60/43, Beg: 30/20, Int: 52/35
Scaling Options
Beginner
Jog/Walk 200m
7 Ring Rows
Jog/Walk 200m
5 Hang Power Cleans @ 65/45 lbs
Intermediate L1
Run 200m
15-7 Band Assisted Strict Pull ups
Run 200m
5 Hang Power Cleans @ 115/75 lbs
Intermediate L2
Run 200m
3-6 Pull ups
Run 200m
3-5 Hang Power Cleans @ 135/95 lbs
ACCESSORY / EXTRA (Checkmark)
5 x 6, Banded Shoulder Press, 1 & ¼
Rest 1:00
Goal: Shoulder Accessory