CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
Amrap 6 minutes
6 Burpees / Down & Ups
6 Empty Bar Romanian deadlift
6 Scap Pull ups / Beat Swings
B. MOBILITY/ACTIVATION (2:00)
Side Bend Band Lat Pull In
10/10
C1. SPECIFIC (10:00)
Pull ups
– 2 x 3 Kip Swings
– 2 x 3-5 Half Pull ups, Focus on Pushing Away
– 2 x 3-5 Pull ups / Assisted Pull ups / Ring Rows
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Hang Power Cleans (Focus on Bar Path)
– 5 Tall Muscle Cleans
– 5 Tempo Hang Muscle Clean
– 5 Tempo Hang Power Clean
Split Jerk (Focus on Bar Path)
– 3 Split Stance Shoulder Press
– 3 Tall Split Jerk
– 3 Tempo Split Jerk
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2 Hang Power Cleans + 2 Split Jerks
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Ramp up for workout
C2. SPECIFIC (6:00)
Suitcase Carry
– Ramp up to find workout weight
Starfish
– 6 Crossbody Crunch
– 6 Starfish
Tall Kneeling Front Rack Hold
– Ramp up to find workout weight
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METCON (8 Rounds for time)
Every 2:00 x 8
10 Pull ups
5 Hang Power Cleans + 2 Split Jerk @ 65% Best Clean and Jerk
Score: Each set for Time
Time Cap: 16 Minutes
Kilograms: N/A
Scaling Options
Beginner
10 Ring rows
5 Hang Power Cleans + 2 Shoulder to Overhead
Intermediate L1
10 Jumping Pull ups
5 Hang Power Cleans + 2 Split Jerk
Intermediate L2
3-6 Pull ups
5 Hang Power Cleans + 2 Split Jerk
CORE (AMRAP – Rounds and Reps)
Amrap 8
50′ Suitcase Carry Right, Heavy
20 Starfish
50′ Suitcase Carry Left, Heavy
1:00 Tall Kneeling Front Rack Hold, moderate to heavy
Score: Rounds & Reps
Time Cap: 8:00
Kilogram: N/A
Scaling Option
Beginner
50′ Suitcase Carry Right, Heavy
12 Crossbody Crunch
50′ Suitcase Carry Left, Heavy
10-15 Abmat Sit-ups, Strict
Intermediate
As Written
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ACCESSORY / EXTRA (Checkmark)
Seated Around the World
5 x 6
Goal: Upper Body & Core Accessory