CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
2 rounds
1:00 Row / Machine
7 Plate Devil Presses @ 15/10lbs
7 Plate Thrusters @ 15/10lbs
B. MOBILITY/ACTIVATION (3:00)
Child pose lat stretch
C1. SPECIFIC (10:00)
Clean and jerk Drills, focus on Dip of the Jerk
– 5 Clean deadlift
– 5 Tempo Power Clean
– 5 Tempo Squat clean
– 3 Front Squat
-5 Tempo Split Jerk
—
Practice complex
2 Cleans + 1 Front Squat + 1 split Jerk
—
Ramp up
C2. SPECIFIC (5:00)
Toes to Bar
2 x 5-7 Beat swings
2 x 3-5 Swinging knee/Leg raises
2 x 3-5 Toes to Bar / Modification
—-
Practice round (optional)
2 rounds
20 sec row
3 Toes to bar / Modification”
()
Clean and Jerk
Clean + Front Squat + Split Jerk
4 x (2+1+1) @ 78%-85%
Score: Weight
TC: 10 minutes
KG: N/A
Scaling Options
Beginner
4 x 1 Clean + 1 Front Squat + 1 Split Jerk @ Technical load
Intermediate
As written
METCON (Time)
21-18-15-12-9-6-3
Calorie Row
Toes to Bar
Score: time
TC: 13 minutes
KG: N/A
Scaling Options
Beginner
18-15-12-9-6
Row Cals
Hanging Knee raises
Intermediate L1
21-18-15-12-9-6-3
Row Cals
Swinging Leg Raises
Intermediate L2
21-18-15-12-9-6-3
Row Cals
5-7 Toes to Bar between each set
ACCESSORY / EXTRA (Checkmark)
Reverse Hypers on GHD or Bench
3 x 20
Goal: Posterior Chain Accessory