CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
EMOM 4
odd- Shutte runs
even- 10-15 Air Squats + 10 Jumping Lunges
B. MOBILITY / ACTIVATION (2:00)
Bridge + Reach
20 total reps
C1. SPECIFIC (8:00)
Clean & Jerk , focus on explosiveness & Foot movement
5 Muscle clean + Push Press
5 Power Cleans + Split Jerk
5 Squat Cleans + Split Jerk
—-
Ramp up
C2. SPECIFIC (5:00)
Box Jumps
6 Step ups
6 Box Jumps @ 24/20”
3 Box Jumps @ 30/24”
C2. SPECIFIC (CNT’D)
Dumbbell Hang Cleans (workout weight)
4/4 Single arm Dumbbell hang clean
4 Dumbbell hang cleans
—
Dumbbell Squats
4 reps @ workout weight
()
Clean and Jerk
Work up to a 1 Rep Max Clean and Jerk
1 + 1 @ 60%
1 + 1@ 65%
1 + 1@ 70%
1 + 1@ 75%
1+ 1 @ 80%
1+ 1 @ 85%
1+ 1 @ 90%
1+ 1 @ 94 %
1+ 1 @ 98%
1+ 1 @ 101% +
Score: Weight
TC: 18 minutes
KG: N/A
Scaling Options
Beginner
Work up to a technical load then
6-7 x 1
Intermediate
As written
METCON (AMRAP – Rounds and Reps)
Amrap 12 minutes
8 Box Jumps + Step down 30/24”
8 Double Dumbbell Hang Cleans @ 50/35 lbs x 2
8 Dumbbell Squats @ 50/35 lbs x 2
Score: Rounds & Reps
TC: 12 minutes
KG: 22.5/15, Beg 11/7.5 Int 15/10
Scaling Options
Beginner
8 Box Jumps @ 20/16″ + Step down / Step ups
8 Double Dumbbell Hang Cleans @ 25/15 lbs x 2
8 Dumbbell DB Squats @ 25/15 lbs x 2
Intermediate
8 Box Jumps @ 24/20″ Step down
8 Double Dumbbell Hang Cleans @ 35/20 lbs x 2
8 Dumbbell Squats @ 35/20 lbs x 2
ACCESSORY / EXTRA (Checkmark)
Strict Toes to bar
5 x 10
Goal: Core