Source: Brooke Ence

New CrossFit Workouts and Top Training Tips from Brooke Ence

Top tips from CrossFit Games athlete and inspiring role model Brooke Ence.

OLYMPIC WEIGHTLIFTING SESSION AND WORKOUT

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

Rest :90 between

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

Rest :90 between

Metcon:

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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N A k E D Training Program (Part Of) TODAYs training session : 3 position Power Clean 3×2 – 50/55/60 % Rest :90 between 3 position Clean Pull 3×2 – 65/70/75 % Rest :90 between Metcon: 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 – Click the link in my bio for more programming. $19.99 / month OR pay 1 yr in full = $12.99 /month Includes : program + nutrition + mobility 💪🏼 – Also discounts on partnering companies like @trifectasystem and @fnx_fit #itmakesence #nakedtrainingapp #nakedtraining #nakedtrainingprogram #crossfit #functionalfitness #conventionalfitness #diet #mobility #weightlifting #trifectanutrition #fnx

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PULL UP PROGRESSION

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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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. At least at the gym where I train, the Brute Strength and the @nakedprogram we are following a road map that will lead to a stronger more functional body. 💪🏼 #itmakesence #nakedtraining #trainsmarternotharder

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