CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
2 rounds
1:00 Machine / Jog 200m
1:00 Banded March
1:00 Cossack Squat, Assisted with Vertical Post
B. MOBILITY / ACTIVATION (3:00)
– 15/15 Ballistic Leg Swings Side to Side
– 5/5 Ankle Stretch, Foot on Plates or Ground
C. SPECIFIC (5:00)
Back Squat
– 5-8 Reps, Empty Bar, Tempo Descent
– 5 @ 20%
– 3 @ 30%
– 3 @ 40%
– 3 @ 50%
C2.SPECIFIC
Kettlebell Swings
– 5 Kettlebell Stiff Leg Deadlift
– 5 Single Swings
– 5 Russian Swings
– 5 Kettlebell Swings
()
()
Back Squat
1 x 3 @ 57%
1 x 3 @ 67%
1 x 2 @ 76%
1 x 2 @ 86%
1 x 1 @ 91%
1 x 1 @ 95%
1 x 1 @ 98%
1 x 1 @ 101% +
Score: Weight
Time Cap: 20:00
KG: N/A
Scaling Options
Beginner
7 x 2
Intermediate
As written
METCON (AMRAP – Rounds and Reps)
AMRAP 8
15/12 Cal Row/Bike/Ski/200m run
10 Kettlebell Swings @ 70/53 lbs
Score: Rounds and Reps
Time Cap: 8:00
Kilograms: 32/24, Beg: 12/9, Int: 24/16
Scaling Options
Beginner
12/10 Cal Row/Bike/Ski/100m run
10 Kettlebell Swings @ 26/18 lbs
Intermediate
15/12 Cal Row/Bike/ Ski/200m run
10 Kettlebell Swings @ 53/35 lbs
ACCESSORY / EXTRA (Checkmark)
5-10:00 Cardio cool down
On a machine of your choice
Goal: Active Recovery