CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
Team Warm up, Teams of 2
Medicine Ball Partner Toss
– 20 Chest Pass
– 20 Underhand Pass
– 20 Sit-Up Pass
– 20 Lateral Toss
B. MOBILITY / ACTIVATION (5:00)
2 Sets
10 Kang Squats, Empty Bar
10 Hollow Ups / Tuck Ups + Hold 5s
C. SPECIFIC (8:00)
Deadlift
– 2 x 5 Deadlifts (Empty Bar)
– 5 Deadlifts @ 40%
– 3 Deadlifts @ 50%
– 3 Deadlifts @ 60%
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If members don’t have a recent Deadlift max, simply go off RPE, the working sets should start moderately heavy.
C2. SPECIFIC (5:00)
Wall Balls
– 10 Medicine Ball Squats
– 2 x 5 Wall Balls, Practice keeping the heels down.
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Practice Rounds
2 Rounds, rest 0:10 between rounds
– 5 Wall Balls
– 5 Ab mat Sit-Ups
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Deadlift
5 x 3 @ Ascending, Working to a Heavy set of 3
Rest 1:30 – 2:00 Between Sets.
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling options
Beginner
5 x 3 @ Technical Load
Intermediate
As written
METCON (Time)
40-30-20-10
Wallballs @ 20/14lbs
Ab Mat Sit-Ups
RX+ 30/20 lbs
Score: Time
Time Cap: 14:00
Kilograms: 9/6, Beg: 5/4, Int: 7/5
Scaling Options
Beginner
25-20-15-10
Wallballs @ 12/10lbs
Ab Mat Sit-Ups
Intermediate
Wallballs @ 16/12lbs
Ab Mat Sit-Ups
ACCESSORY / EXTRA (Checkmark)
3-5 x 10-15 Band Prone Hamstring Curls
Goal: Post Chain Accessory