CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
2 rounds
– 10 Plank to downward dog
– 10 In and out squats
– 5 Ballistic leg swing front & back, Per Leg
B. MOBILITY/ACTIVATION (1:00)
Good morning, empty bar
– 5-8
C1. SPECIFIC (8:00)
Hang Power Cleans
– 5 Clean “Scoops”
– 5 Dip Clean high pulls
– 5 Dip Muscle Cleans
– 5 Tempo Hang Power Cleans
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Shoulder to Overhead
– 5 Dip & Hold
– 5 Push Press, Pause in Dip
– 5 Push Jerks, Pause in Dip
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Ramp up to workout weight
C2. SPECIFIC (4:00)
L-Sit Hold (Rings/Parallettes)
– 0:10 Tuck Hold / Support Hold on Ring
– 1 Attempts at Full L-Sit / Modification
—
Medicine Ball Partner Sit-Up / V-Up Pass
– 6-8 Partner Medicine Ball Sit-Ups (practice passing rhythm)
—
Plank Medicine Ball Partner Pass
– 10 Partner Medicine Ball Passes, Change hand every pass.
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METCON (Time)
5 Rounds for Time
15 Hang Power Cleans @ 95/65lbs
15 Shoulder to Overhead @ 95/65lbs
Rest 1:00 Between Rounds
RX+ 135/95 lbs
Score: Total time, Including rest
Time Cap: 14:00
KG: 52/35, Beg: 30/20, Int: 43/30, RX+ 60/42
Scaling Options:
Beginner
10 Hang Power Cleans @ 65/45 lbs
10 Shoulder to Overhead @ 65/45 lbs
Intermediate
15 Shoulder to Overhead @ 75/55 lbs
15 Shoulder to Overhead @ 75/55 lbs
CORE (Checkmark)
AMRAP 8, In Pairs
0:20 L-Sit Hold, Supported on Rings / Paralettes, You go I go
20 Medicine Ball Partner Sit-Up / V-up Pass
20 Plank Medicine Ball Partner Pass
Score: Checkmark
Time Cap: 8:00
Kilogram: N/A
Scaling Options
Beginner
0:20 Assisted Support Hold on Rings
12 Medicine Ball Partner Sit-Up
12 Plank Medicine Ball Partner Pass
Intermediate
0:20 Tuck hold Hold, Supported on Rings / Paralettes
20 Medicine Ball Partner Sit-Up / V-up Pass
20 Plank Medicine Ball Partner Pass
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ACCESSORY / EXTRA (Checkmark)
3-5 sets
5-8 Overhead Prone Presses
Goal: Upper Body Posterior Chain Accessory