CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
Cone Grab Game
– Take 5-7 minutes to play the Cone Grab Game!
—
RX+ Version:
Plank Cone Grab Game
Have partners set up in a plank position, calling out which hand touches which body part. The cone should be at arms reach for both partners. Possible Plank positions:
– Front Plank, on elbows or Hands
– Reverse Plank on Hands
– Side Plank, on Elbows
B. MOBILITY/ACTIVATION (6:00)
1. 2-3 Sets
0:20 Hollow Hold
0:20 Arch Hold
0:20 Squat Hold
—
2. 20 Hollow Rock to Toe Touches
C1. SPECIFIC (8:00)
Deadlift
– 5 Deadlifts, Top to Knees
– 5 Deadlifts, Top to below the Knees
– 5 Deadlifts
– Ramp up to Workout Weight
—
Goblet Squats
– 10 Air Squats
– 5 Goblet Squats, Workout Weight
—
Practice Round, Empty Bar
5 Deadlifts
5 Goblet Squats
5-10 Box Jumps, Step Down
—
Ramp up to workout weight in 2-3 sets
()
()
METCON (Time)
10-9-8-7-6-5-4-3-2-1
Deadlifts @ 185/135
Goblet Squat @ 70/53 lbs
Box Jumps @ 24/20″, Step Down
RX+ 225/155
Score: Time
Time Cap: 12:00
Kilograms:
RX: 84/60
Beg: RPE 6/10
Int: 60/43
RX+ 100/70
Scaling options
Beginner
Deadlifts @ RPE 6/10
Goblet Squats @ 26/18 lbs
Low Box Jumps or Plate Jumps
Intermediate
Deadlifts @ 135/95
Goblet Squat @ 53/35 lbs
Box Jumps @ 24/20″, Step Down
CORE (Checkmark)
5 Sets
1:00 Supine Hold on Ring
1:00 Landmine Twists @ moderate to light
1:00 Rest
Score: Checkmark
Time Cap: 15:00
Kilograms: N/A
Scaling Options
Beginner & Intermediate
As Written
()
ACCESSORY / EXTRA (Checkmark)
Polliquin step ups
3 x 8/8
Goal: Knee Accessory