CROSSFIT BRACKNELL – CrossFit

View Public Whiteboard

WARM UP (No Measure)

A. GENERAL (4:00)

EMOM 4

odd- Shuttle runs

even- 10 Air Squats + 10 Split stance plate press

B. MOBILITY / ACTIVATION (2:00)

Bridge + Reach

20 total reps

C1. SPECIFIC (10:00)

Jerk: Focus on footwork

– 3-5 Split stance press, establish split position:

– 3-5 Tall Split Jerk, focus on foot position in landing

– 3-5 Tall Split Jerk, focus on footwork for recovery

– 3 Split Jerk, pause in receiving position

—-

Clean

– 3-5 Front Squats

– 3-5 Tall Squat Clean

– 3-5 Tempo Squat Clean + Jerk

—-

Ramp up

C2. SPECIFIC (5:00)

Strip bars to workout weight

5 Clean grip deadlifts

—-

Ring Dips

5-15 sec Ring support hold

1-5 Jumping Ring Dip

5 Unassisted ring dips / Box dip

()

()

()

()

Clean and Jerk

Take 15 minutes to work up to a 1 rep max Clean and Jerk

Score: Weight

TC: 15 minutes

KG: N/A

Scaling Options

Beginner

6 x 1 Clean and Jerk

Intermediate

As written

METCON (Time)

3 rounds for time

15 Clean grip Deadlifts 185/135 lbs

10 Ring Dips

Score: Time

TC: 7 Minutes

KG: 84/60

(Beg 43/30, Int 70/50)

Scaling Options

Beginner

10 Clean grip Deadlifts 95/65 lbs

10 Box Dips

Intermediate

15 Clean grip Deadlifts 155/105 lbs

10 Jumping Ring Dips

ACCESSORY / EXTRA (5 Rounds for weight)

DB Bent over Row @ Heavy

5 x 5/5

Goal: Upper Unilateral Posterior chain