CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
AMRAP 6
– :30 Machine
– 3-5 Inchworm Pushups
– 6-8 Air Squat
– 6-8 Medicine Ball Push Press
B. MOBILITY / ACTIVATION (1:00)
Deep Squat Knee Touch
10 knee touches, alternating
C1. SPECIFIC (8:00)
Back Squat
– 8 Tempo Back Squat, Empty Bar
– 6 @ 45%
– 5 @ 55%
– 3 @ 65%
– 3 @ 70%
C2. SPECIFIC (4:00)
Calorie Machine
– Practice Watts
Athletes Take 1-2 tries, to practice a Max wattage capped at 10 strokes or 20 seconds
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Wall Balls & Push ups*
– 5 Wall Balls
– 3-5 Push ups / Workout Modification
* Right After the machine effort, perform 5 Wall balls + 3-5 Push ups as warm up.
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Back Squat
Every 2:00 x 5
3 Back Squats @ 75-80%
Score: Weight
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
3 Back Squats @ Tempo (3.1.X.1)
Intermediate
As written
METCON (Time)
30-20-10
Calories on a Machine
Wall Balls @ 20/14 lbs
Push ups
Score: Time
Time Cap: 12:00
Kilograms: 9/6, Beg: 5/4, Int: 7/5
Scaling Options
Beginner
21-15-9
Calories on a Machine
Wall Balls @ 12/10 bs
Hand Elevated Push ups
Intermediate
Calories on a Machine
Wall Balls @ 16/12 lbs
Push ups, Band Assisted or or Knees
ACCESSORY / EXTRA (Checkmark)
3 x 5-7 Supported Hip Airplanes
Goal: Hip Accessory