CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
AMRAP 5 minutes:
5 Shuttle runs
10 Air Squats / Jump Squats
10 Scap Pull-ups / Beat Swings
10 PVC Pass-Throughs
B. MOBILITY/ACTIVATION (3:00)
PVC / Dowel
Shoulder internal rotation & External rotation
C1. SPECIFIC (10:00)
Focus on bar path & receiving position
5 Tall Muscle clean into shoulder press
5 Tall Power Clean into Push Press
5 Tall Squat Clean into Split Jerk
5 Clean & Jerks
—
Ramp up
C2. SPECIFIC (7:00)
Wallball (workout weight)
5 Med ball Squats
5 Wall balls
—
Pull ups
2 x 5-7 Beat Swings
2 x 5 Kipping Pull ups / Band Strict Pull ups / Ring Rows
—
Warm up round
10 Wall balls
5 Pull ups / Modification
Clean and Jerk
EMOM 5
1+1 @ 65%
1+1 @ 70%
1+1 @ 75%
1+1 @ 80%
1+1 @ 82%
– Rest 1 min –
E2MOM x 3
1+1 @ 85-87%
Score: weight in last 3 sets
TC: 9 minutes
KG: N/A
Scaling Options
Beginner
8 x 1+1
Intermediate
As written
METCON (Time)
6 rounds for time
20 Wall balls @ 20/14 lbs
10 Pull ups
RX++ 7 Bar Muscle ups
Score: Time
TC: 12 min
KG: 9/6, Beg 6/4, Int 8/6
Scaling Options
Beginner
15 Wall balls 14/10 lbs
10 Ring Rows
Intermediate L1
20 Wall balls @ 16/12 lbs
5-10 Band assisted strict pull ups
Intermediate L2
15 Wall balls @ 20/14 lbs
5-7 Pull ups
ACCESSORY / EXTRA (Checkmark)
3 sets
15/15 Side plank Hip touch
Goal: Core Accessory