CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
2 sets
15 Jumping Jacks
5-10 Inchworm push ups
5/5 Reverse Lunge + Knee Drive
5-10/side Clam shell raises
B. MOBILITY/ACTIVATION (2:00)
“Bang Bang Drill”
Take 2:00 to perform the bang bang drill
C1. SPECIFIC (10:00)
– 5 Front Squat
– 5 Tall Muscle Clean
– 5 Tall Power Clean
– 5 Tall Squat Clean
– 5 Dip Squat Clean
– 5 Hang Squat Clean
– 5 Squat Clean
—-
Ramp up in sets of 2-3
C2. SPECIFIC (10:00)
Deadlifts
– 5 Deadlifts @ 30% (or weight on bar)
– 5 Deadlifts @ 40%
– 3-5 Deadlifts @ 50%
– 3 Deadlifts @ 60%
– 3 Deadlifts @ 70%
—
Wall Balls
– 5 Medicine Ball Squats
– 5 Wall Balls
—
Practice Round
2 Deadlifts
6 Wall Balls
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Clean
Every 2:00 x 5
5 Squat Cleans @ 50% Across
Score: Weight
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
3-5 Squat Cleans, Technical Load
Intermediate
As written
Fitness
Every 2:00 x 5
5 Cleans @ 50% Across
10 Jumping Lunges
METCON (Time)
For Time
7-6-5-4-3-2-1
Deadlifts @ 70%
21-18-15-12-9-6-3
Wall balls @ 20/14lbs
RX+ Wall balls @ 30/20 lbs
Score: Time
Time Cap: 10:00
KG: 9/6, Beg: 5/3, Int: 7/5
Scaling Options
Beginner
7-6-5-4-3-2-1
Deadlifts @ 70% or RPE 7/10
21-18-15-12-9-6-3
Wall balls @ 12/8 lbs
Intermediate
7-6-5-4-3-2-1
Deadlifts @ 70%
21-18-15-12-9-6-3
Wall balls @ 16/12lbs
ACCESSORY / EXTRA (Checkmark)
Weighted Deadbugs
3 x 20 Reps
Goal: Core Accessory