CROSSFIT BRACKNELL – CrossFit
Warm up (No Measure)
A. GENERAL (4:00)
30 Jumping Jacks
then
2 rounds
12 Empty Bar Romanian Deadlifts
12 Air Squats (round 2, Front Squats with empty bar)
B. MOBILITY / ACTIVATION (1:00)
Front Rack Elbow Rotations
C. SPECIFIC 10:00
Clean Drills (focus on first pull & bar path)
5-7 Reps of each drill (each drill starts from power and moves onto squat, when applicable)
– Clean first pull: https://youtu.be/nwoodiFEXwo
– High hang Clean
– Low Hang Clean
– Clean
—
5 minutes to ramp up to starting weight
C2. SPECIFIC
Thrusters
5 Front Squats @ workout Weight
5 Thrusters @ workout Weight
—-
2-3 x 5 Beat Swings
2-3 x 5 Swinging Leg Raises / Toes to Bar
()
()
Clean (Take 10 minutes
Work up to a Heavy/Max Clean
)
Rest & Reset 2:00
Then move onto next section
Power Clean (E2MOM x 3
2 Power Clean @ 75% of Above)
Score: Weight on Part 1 & 2
TC: 18 minutes
KG: N/A
Scaling Options
Beginner
Practice Power Clean for 10 minutes
– Rest & Reset 2:00
E2MOM x 3
2 Power Clean @ technical load
Intermediate
As written
METCON (Time)
5 rounds for time
5 Thrusters 135/95 lbs
10 TTB
Score: Time
TC: 10 minutes
KG: 60/43
Scaling Options
Beginner
5 Thrusters 65/45 lbs
7 Hanging Knee Raises
Intermediate L1
5 Thrusters 95/65 lbs
10 Swinging Leg Raises
Intermediate L2
5 Thrusters @ 115/75 lbs
5 TTB
ACCESSORY / EXTRA (Checkmark)
5 sets
3 Low Hang Clean pull @ 85%
Olympic weightlifting Accessory