CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
Amrap 5
10 Reverse Lunges
5/5 Lateral Lunges
5 Inchworms
10 Glute Bridge
10 Jump Squats
B. MOBILITY/ACTIVATION (2:00)
1:00 Front Rack Rotations
1:00 Good Morning
C1. SPECIFIC (10:00)
Hang Power Clean
– 0:30-1:00 “Bang Bang Drill”
– 2 x 3 Tall Cleans, Feet onto Plates
– 2 x 3-5 Dip Clean High Pulls
– 2 x 3-5 Dip Power Clean
– 2 x 3-5 Hang Power Clean
– Ramp up to starting weight
C2. SPECIFIC (7:00)
Deadlift
– Ramp up to workout weight in sets of 3-5
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Ring Dips
– 5 Jumping Ring Dips / Box Dips, Hold support position 3 seconds
– 5 Jumping Ring Dips / Box Dips, negative down
– 2-5 Ring Dips / Box Dips
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Hang Power Clean
Every 2:00 x 4
5 Hang Power Cleans, Ascending
– Rest 2:00 –
EMOM 3
3 Reps @ 85% of Heavy set of 5
Score: Weight on 5 Hang Power Cleans
Time Cap: 13:00
Kilograms: N/A
Scaling Options
Beginner
Practice Loads
Intermediate
As Written
Fitness
7 Sets
3 Hang Power Cleans, Mod Load
6 Burpee Over Bar
Rest 1:00 (Cap 13:00)
METCON (Time)
15-12-9-6-3
Deadlift @ 275/185 lbs
Strict Ring Dips
Score: Time
Time Cap: 9:00
Kilograms:
RX: 125/84, Beg: 52/35,
Int: 100/70
Scaling Options
Beginner
Deadlift @ 115/75 lbs (Or RPE 7/10)
Box Dips
Intermediate L1
Deadlift @ 225/155 lbs
Jumping Ring Dips
Intermediate L2
15-12-9-6-3
Deadlift @ 225/155 lbs
2-5 Strict Ring Dips
ACCESSORY / EXTRA (Checkmark)
3-5 x 3-5 Strict Handstand Push ups or Pike Push ups
Goal: Upper Body Accessory