CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
2 rounds
20 Jumping Jacks
10 Mountain climbers
2 rounds
10 Air Squats /Medicine ball squats
5 Burpees
B. MOBILITY / ACTIVATION (2:00)
Shoulder External rotation with PVC
45 sec/ side
C1. SPECIFIC (10:00)
Clean drills, Bar height for turnover
3-6 Tall High pulls
3-6 Tall Muscle cleans
3-6 Clean Turnovers
—-
1-2 x 3-6 Tall Cleans, feet onto plates
—-
3-6 Tempo Power cleans
—
Ramp up cleans to 75%
C2. SPECIFIC (5:00)
5 Medicine Ball Squats
5 Wall Balls
—-
Running
2 sets of
30 seconds each, Static skips
– A Skip
– Butt Kicks
– High knees
()
()
Power Clean
Every 90 seconds x 5
3 @ 75%
Score: Weight
TC: 8:00
KG: N/A
Scaling Options
Beginner
3 @ Technical load
Intermediate
As written
METCON (Time)
10-15-25-35-25-15-10
Wall Balls @ 20/14 lbs
Run 200m between each set
Score: Time
TC: 16 minutes
KG: 9/6 (6/4, 8/6)
Scaling Options
Beginner
10-15-25-25-15-10
Wall balls @ 12/8 lbs
Jog/Walk 200m between each set or 1 min machine
Intermediate
Wall Balls @ 16/12 lbs
ACCESSORY / EXTRA (Checkmark)
3 sets
3 Dip Clean high pulls @ 40-50%
5 Weighted seated vertical jumps
Goal: Weightlifting accessories