CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
3 sets
20 Jumping Jacks
5-10 Inchworm push ups
5/5 Reverse Lunge + Knee Drive
5-10/side Clam shell raises
B. MOBILITY / ACTIVATION (3:00)
20 Scorpion Stretch
20 Lying Cross body Leg Swings
C1. SPECIFIC (12:00)
Hang Power Clean (focus on bar path between knees and hips)
5 Romanian Deadlifts
5 Dip Muscle Clean
5 Clean “Scoops”
2 x 5 Tempo Hang Power Cleans (Add weight for second set)
Ramp up to hang clean workout weight
C1. SPECIFIC CONT’D
Workout Ramp up
3 sets
20 seconds MAX effort Machine
2-4 Kneeling Jumps / Jump squats
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METCON (5 Rounds for reps)
5 sets of 2:00 on, 1:00 off
20/17 Cal Row / 18/16 Cal Ski
Max Rep Hang Power Cleans @ 65%
Score: Reps on Hang Power cleans
TC: 15 minutes
KG: N/A
Scaling Options
Beginner
1:00 Max Cal Row or Ski
Max Rep Hang Power Cleans @ Moderate
Intermediate
18/15 Cal Row / 16/12 Cal Ski
Max Rep Hang Power Cleans @ 65%
POST METCON (Checkmark)
3 sets
12/12 Heel elevated Unilateral glute bridge
6/6 RDL Airplane, Supported
-Rest 1-1:30 b/w-
Score: Checkmark
TC: 10 minutes
KG: N/A
Scaling Option
Beginner & Intermediate
As written, reduce load as needed
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ACCESSORY / EXTRA (3 Rounds for weight)
3 sets
50’ Suitcase Carry, Heavy
Goal: Core & Grip accessory