CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
Jump Rope Warm up
Take 5:00 to Practice various jumps + Reps of movement
Example:
– Single unders, as slow as possible
– 5 Squat Thrusts
– Reverse Single Unders
– 10 Plank Jacks
– Single Under, jumping as fast as possible
– 5/5 Lateral Lunges
B. MOBILITY / ACTIVATION (4:00)
– 10 Groiners
– 1:00 Tricep Stretch with Barbell
C1. SPECIFIC (12:00)
Hang Clean position drills
– 5-8 Hang Clean “Scoops” (Starting from hang to low hang)
– 5-8 Hang Clean pulls into Vertical Jumps
– 3-5 Hang Power Cleans
– 3-5 Low Hang Clean pulls into Vertical Jumps
– 2 Hang Power Cleans + 2 Low Hang Squat Cleans
– Ramp up to Starting weight
C2. SPECIFIC (2:00)
Practice Round
2 Rounds
– 10-15 Double / SIngle Unders
– 5 Abmat Sit-ups
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WEIGHTLIFTING (6 Rounds for weight)
Hang Clean Complex
Every 2:00 x 6
2 Hang Power Cleans + 2 Low Hang Squat Cleans, Ascending to Heavy, not Max
Score: Weight
Time Cap: 12:00
KG: N/A
Scaling Options
Beginner
Technical Load
Intermediate
As written
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
RX+ Weighted Ab mat Sit-ups (15/10lbs)
Score: Time
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
100-75-50-35-15
Single Unders
30-25-20-15-10
Abmat Sit-Ups
Intermediate
As Written
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ACCESSORY / EXTRA (Checkmark)
Prone Hamstring Curl
3 x 15
Goal: Hamstring Accessory