CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
AMRAP 5
– 5 Burpees / Down & ups
– 5 Inchworm push ups / Knees
– 5 Plate ground to overhead
B. MOBILITY / ACTIVATION (3:00)
Lat Stretch on Rig
1:00/side
C1. SPECIFIC (6:00)
– 5 x 1 & 1/4 Press, Hold ¼ position for 2 seconds
– 4 Shoulder Press, Light
– 3 Shoulder Press, Heavier
– 3 Shoulder Press @ about 50%
C2. SPECIFIC (10:00)
Power Cleans
– 5 Romanian Deadlifts
– 5 Muscle Cleans
– 5 Hang Power Cleans
– 5 Low Hang Power Cleans
– 5 Power Cleans Lightly loaded, in singles.
– Ramp up to Workout Weight
C2. SPECIFIC (CONT’D)
Strict Pull ups
– 5 Scap Pull ups
– 2-3 x 2-5 Strict Pull ups, find appropriate Band if needed.
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Shoulder Press
Work up to a 3 Rep Max for the day
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
5 x 3 @ Tempo 3.1.X.1
Intermediate
As written
METCON (Time)
4 Rounds for time
10 Power Clean @ 155/105 lbs
10 Strict Pull ups
RX+: 5-10 Strict chest to Bar Pull ups
Score: Time
Time Cap: 15:00
Kilograms: 70/50, Beg: 35/25,
Int: 60/38
Scaling Options
Beginner
10 Power Clean @ 65/55lbs
5-8 Seated Ring Pull ups
Intermediate L1
10 Power Clean @ 135/85 lbs
10 Band Assisted Strict Pull ups
Intermediate L2
10 Power Clean @ 135/85lbs
5 Strict Pull Ups
ACCESSORY / EXTRA (Checkmark)
L-Sit Hold on Rings or Paralettes
5 x 0:20 Hold, 0:40 Rest
Goal: Core & Press Accessory