CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
AMRAP 6
– 50′ Shuttle Jog
– 50′ Side Shuffle
– 25′ Samson Stretch Lunge
– 25′ Inchworm Walk
B. MOBILITY / ACTIVATION (2:00)
Cossack Squat
10-16 Total Reps
C. SPECIFIC (6:00)
Back Squat
– 4 x 1 & 1/4 Back Squats, Hold 1/4 for 3 seconds
– 4 Speed Back Squats, Empty bar
– Ramp up to workout weight in 1-2 sets
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2 Back Squats @ Workout weight
2 Band Resisted Broad Jumps
C2. SPECIFIC (8:00)
Hang Power Clean*
– 1-2 x 3-5 Tall Muscle Clean
– 1-2 x 3-5 Tall Power Clean (Catch in power)
– 1-2 x 3-4 High Hang Power Clean
– 1-2 x 2-3 Hang Power Clean
– Ramp up to first Workout weight
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Box Jumps
– 5 Jumping Knee Tucks
– 5 x 5 Bounds + 1 Box Jump, Step Down
– 5 Box Jumps, Low Box, Jumping as High as Possible
– 2-3 High Box Jumps
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Back Squat
8 x 2 @ 40%
After Each Set of Back Squats
Perform 3-5 Band Resisted Broad Jumps
Rest 1:00
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
8 x 2 @ Light
2-4 Jump Squats After each Set
Intermediate
As Written
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METCON (Time)
21-15-9
Hang Power Cleans
Box Jumps @ 30/24″, Step Down
Round 1 = 115/75 lbs
Round 2 = 135/95 lbs
Round 3 = 155/105 lbs
RX+ = 135/95 – 155/105 – 185/135
Score: Time
Time Cap: 10:00
Kilograms:
– RX: 52/35 – 60/43 – 70/50
– Beg: 30/20
– Int: 43/30 – 52/35 – 60/43
Scaling Options
Beginner
15-12-9
Hang Power Cleans @ 65/45 lbs
Box or Plate Jumps @ 20/16″
ACCESSORY / EXTRA (Checkmark)
Polliquin Step ups
3-4 x 3-6 / Leg
Goal: Knee Stability Accessory