CrossFit Bruin – CrossFit
Warm-up (No Measure)
3xs:
50 Plyo Skier
5 Sumo Inchworm
5ea Lying Leg Crossover
5ea Kneeling Shoulder Tap
3-5 Strict Ring Pull Ups or Ring Row
3-5 Strict Dips or Hand Release Push Up
MU & Power Clean & Jerk Blend Warm Up 1x:
3 High Hang Power Clean
3 Hang Power Clean
3 Hang Clean
3 Push Press
3 Push Jerk
2-3 Low Ring Transition
1 Strict Muscle Up
Power Clean & Jerk/ Box Jump Build Up Sets 1x:
3 Power Clean & Jerk @ 35%
3 Low Box Jump
2 Power Clean & Jerk @ 45%
2 Moderate Box Jump
1 Power Clean & Jerk @ 55%
2 High Box Jump
1 Power Clean & Jerk @ 60-70%
Metcon (No Measure)
EMOM 15 min
Min 1: 5 Strict Ring Muscle Up
Min 2: 5 Power Clean and Jerk (60-70%)
Min 3: 5 Box Jump (high)
Notes: Athlete choose the height on the box jump. It should be high but something you can confidently get all 5 done within :45 seconds and with no misses on any round.
Scaled Version
EMOM 15 min
Min 1: 5 Ring Pull Up
Min 2: 5 Power Clean and Jerk (60-70%)
Min 3: 5 Box Jump (high)
Notes: Athlete choose the height on the box jump. It should be high but something you can confidently get all 5 done within :45 seconds and with no misses on any round.
