CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL
200-400m Run / Machine duration of run
–
2 Sets
10 Plank to Down Dog
10 Plate Clean and Press (:02 hold at top of press)
5-10 Squat Jumps
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200-400m Run / Machine duration of run
B. MOBILITY / ACTIVATION
6-10 Coassack Squat
C1. SPECIFIC
Power Clean (Focus on Clean Catch & Bar return)
– 5 Tall Muscle Clean
– 5 Tall Muscle Clean into Press
– 5 Tall Power Clean into Jerk / Push Press
—
– 5 Tempo Power Clean into Jerk, Focus on bar path from the ground
– 5 Clean and Jerk, Focus on teaching bar return
– 5 Clean & Jerk
Note: You can add sets for any of these drills to give yourself more time and opportunity to focus on specific points of performances.
C2. SPECIFIC
– 50′ Jog
– 50′ Soldier’s Walk
– 50′ A Skips
– 50′ Butt Kicks
– 50′ Jog
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Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
“Grace”
30 Clean and Jerks for Time @ 135/95 lbs
Score: Time
Time Cap: 6:00
Kilograms: 60/43, Beg:30/20, Int: 52/35
Scaling Options
Beginner
20-30 Clean and Jerks @ 65/45 lbs (or RPE 5/10)
Intermediate
@ 115/75 lbs
METCON (Distance)
AMRAP 12
400m Run
Rest 1:00 Between Runs
Score: Distance
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
200m Run/Jog
Intermediate
As Written
ACCESSORY / EXTRA (Checkmark)
Hollow Body Plate Pull Overs
3 x 10
Goal: Core & Upper Body Accessory