Brooke Ence
Source: Brooke Ence

AWESOME TRANSFORMATIONS: Brooke Ence before CrossFit (plus 10 of her Workouts and Training Tips)

Find out what Brooke was like in her Bodybuilding days and try these top tips, progressions and workouts for all athletes.


  • 3 position Power Clean
  • 3×2 – 50/55/60 %

Rest :90 between

  • 3 position Clean Pull
  • 3×2 – 65/70/75 %

Rest :90 between


7 rounds of:

  • 7 hang squat cleans 115/75#
  • 7 burpee over bar
  • Assault bike 10/6 cal

“Someone was on the bike , hence why I stopped after the burpees 😜. But you get the idea”


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Ideal progression of the pull up:

  • Assisted strict pull up
  • Unassisted strict pull up

Then we add some “High Skill” progression of the pull up :

  • Kipping pull up
  • Butterfly pull up

Here is the thing about CrossFit, we have so many progressions and substitutions for both basic and high skill movements. I believe it is important to stress the basics and never hold someone back from a skill they really want to learn and perfect. No, crossfit is not all about kipping; yes we preach that “functional movements performed at high Intensity” is the quickest way to results.

However, there is always a bigger plan in mind than just the metabolic conditioning that you might see people posting.


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