CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
2 Rounds of
30 Jumping Jacks
25′ Samson Stretch
25′ Inchworm walk
25′ Crab walk
25′ Duck Walk
B. MOBILITY/ACTIVATION (3:00)
Ankle Stretch with barbell
C1. SPECIFIC (7:00)
Front Squat Ramp up
5 @ Empty Bar with tempo & pauses as desired
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 70%
3 @ 75%
2 @ 80%
C2. SPECIFIC (7:00)
Power cleans
3 Hang Muscle cleans
5 Low Hang power cleans
5 Power cleans, focus on barbell cycling
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Ramp up
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Practice Round
3 Power Cleans
3 Bar facing Burpees
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Front Squat
5 x 3 @ 82-85%
-Rest 2-3 Minutes b/w-
Score: Weight
TC: 15 minutes
KG: N/A
Scaling Options
Beginner
5 x 3 @ Tempo
Intermediate
As written
METCON (Time)
3 sets of
4 rounds
5 Power Clean @ 135/95 lbs
7 Bar Facing Burpees
-rest 1:00 b/w-
RX+ 155/105 lbs
Score: Slowest set
TC: 12 min
KG: 60/43, Beg 25/20, Int 52/35, RX+ 70/50
Scaling Options
Beginner
3-4 Rounds
3 Power Clean @ 55/45 lbs
5 Burpees
Intermediate
4 rounds
5 Power Clean 115/75 lbs
7 Bar Facing Burpees
ACCESSORY / EXTRA (Checkmark)
6 sets
6 Ball Slams, as hard as possible
6 Seated high box jumps
-Rest 1-2:00-
Goal: Power Conditioning