CROSSFIT BRACKNELL – CrossFit
WARM UP (INDY & TEAM) (No Measure)
A. GENERAL (5:00)
AMRAP 5:
– :30 Machine
– 5 Beat Swing
– 5 Empty Bar Muscle Clean
– 5 Empty Bar or Plate Press
*Alternate Row and Fan Bike each round.
B. MOBILITY / ACTIVATION (1:30)
– 8 – 10 Hip 90/90s + Raise
*OPTIONAL*
C. SPECIFIC (10:00)
Toes to Bar
– 5 Beat Swings
– 5 Kip Swings
– 5 Swinging Leg Raises
– 3-5 Toes to Bar
—
“Macho Man”
– 5 Empty Bar Romanian Deadlift
– 5 Empty Bar Front Squat
– 5 Empty Bar Strict Press
—
– 5 Empty Bar Power Clean
– 5 Empty Bar Front Squats
– 5 Empty Bar Push Jerk
—
– “Macho Man” @ Light
– “Macho Man” @ Heavier
– “Macho Man” @ intended workout weight
()
METCON (Checkmark)
EMOM 28
1: 14/11 Cal Row
2: 10-15 Toes to Bar
3: 14/11 Cal Fan Bike
4: 1 Round of “Macho Man” @ 135/95lb
1 Round of “Macho Man” = 3 Power Clean + 3 Front Squat + 3 Jerk
RX+: Min 2:15 GHD, 155/105 lbs
Score: Comment
Time Cap: 40:00
Kilograms: 60/43, Beg: 20/15 Int: 43/29
Scaling Options
Beginner
1: 0:30 Row
2: 10-15 Abmat Sit-up
3: 0:30 Fan Bike
4: 3 Deadlifts + 3 Hang Power Cleans + 3 Push Press @ 45/35 lbs
Intermediate L1
1: 12/9 Cal Row
2: 10-15 Swinging Leg Raises
3: 12/9 Cal Fan Bike
4: 1 Round of “”Macho Man”” @ 95/65lb
Intermediate L2
1: 14/11 Cal Row
2: 5-10 Toes to Bar
3: 14/11 Cal Fan Bike
4: 1 Round of “Macho Man” @
TEAM METCON (7 Rounds for reps)
In Teams of 4
EMOM 28
1: 0:45 Max Cal Row
2: 0:45 Max Rep Toes to Bar
3: 0:45 Cal Fan Bike
4: 0:45 Max rounds of “Macho Man” @ 135/95lb
1 Round of “Macho Man” = 3 Power Clean + 3 Front Squat + 3 Jerk
RX+ = 155/105lbs
Score: Total Reps
Time Cap: 40:00
Kilograms: 60/43, Beg: 20/15 Int: 43/29
Scaling Options
Beginner
1: 0:30 Row
2: 10-15 Abmat Sit-up
3: 0:30 Fan Bike
4: 3 Deadlifts + 3 Hang Power Cleans + 3 Push Press @ 45/35 lbs
Intermediate L1
1: 12/9 Cal Row
2: 10-15 Swinging Leg Raises
3: 12/9 Cal Fan Bike
4: 1 Round of “”Macho Man”” @ 95/65lb
Intermediate L2
1: 14/11 Cal Row
2: 5-10 Toes to Bar
3: 14/11 Cal Fan Bike
4: 1 Round of “Macho Man” @ 135/95lb
ACCESSORY / EXTRA (Checkmark)
2-3 Sets
30 Hollow body rocks
20 Glute Bridge March Steps
Goal: Core Accessory