CROSSFIT BRACKNELL – CrossFit
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
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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