CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (4:00)

EMOM 4

– Min 1: 40 sec Shuttle runs

– Min 2: 10 Inchworms

– Min 3: 140 sec Side Shuffles

– Min 4: 10 Jump Squats

B. MOBILITY / ACTIVATION (2:00)

Shoulder external stretch with PVC/Dowel

1:00/side

C1. SPECIFIC (10:00)

Power Clean Drills, focus on bar path & foot work

“Bang Bang”

“Bang Bang” Onto plates, set plates next to athletes to have their feet land on the plate (thin 10 lbs plates, 5kg)

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Tall Power Clean

Tall Power Clean onto plates



Tempo Power Clean, pause in full extension + power clean

Power Clean



Ramp up Power Clean

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METCON (Time)

10 rounds

200m Run

Power Cleans, ascending load, decreasing reps

Round 1 & 2 = 10 @ 135/95 lbs

Round 3 & 4 = 8 @ 155/105

Round 5 & 6 = 6 @ 185/135

Round 7 & 8 = 4 @ 205/145

Round 9 & 10 = 2 @ 225/155

Score: Time

TC: 22 min

KG: RX

Round 1 & 2 = 10 @ 60/43

Round 3 & 4 = 8 @ 70/50

Round 5 & 6 = 6 @84/60

Round 7 & 8 = 4 @ 90/65

Round 9 & 10 = 2 @ 100/70

Scaling Options

Beginner

Accoss, Technical Load

6 rounds

200m Jog/Walk

4 Power cleans

Intermediate

Round 1 & 2 = 10 @ 115/75 lbs

Round 3 & 4 = 8 @ 135/95

Round 5 & 6 = 6 @ 155/115

Round 7 & 8 = 4 @ 175/125

Round 9 & 10 = 2 @ 185/135

POST METCON (Weight)

Team Dumbbell Drag through

3 x 1:00

-Rest 1:00 b/w-

Score: Weight

TC: 5:00

Scaling Options

Beginner

Plank on knees, lighter DB/KB

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ACCESSORY / EXTRA (Weight)

DB Bent over Row

3-5 x 6 @ Heavy

Goal: Posterior chain accessory

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