CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (8:00)
In Pairs
6 Rounds (3 Each)
– 50′ Shuttle Run
– 50′ Side Shuffle
– 50′ Walking Lunges + Rotation
While one partner is doing the shuttle runs, side shuffles & Walking Lunges, the other partner Rows. Cap at 8:00.
B. MOBILITY/ACTIVATION
10 Squat to Reach
10 Squat to Stand
10 Squat Knee Touch
C1. SPECIFIC
Power Cleans, Focus on bar height at the turnover.
– 5 Clean Grip Romanian Deadlift
– 5 Tall Muscle Clean
– 5 Tall Power Clean
– 5 Dip Power Clean
– 5 Hang Power Clean
– 5 Low Hang Power Clean
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– Ramp up to Workout Weight
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METCON (6 Rounds for calories)
Amrap 3:00 x 6
36 Air Squats
6 Power Cleans @ 70%
Max Calorie Row
Rest 1:00 Between Amraps
Score: Total Row Calories
Time Cap: 24:00
Kilograms: N/A
Scaling Options
Beginner
24 Air Squats
6 Power Cleans @ Technical Load
Max Calorie Row
Intermediate
As Written
ACCESSORY / EXTRA (Checkmark)
3-5 Sets
10 Pike Pulls, Feet on Rower
20 Glute Bridge March
Goal: Core & Post Chain Accessory