CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
400m Jog
– 10 Burpees / Down & Ups
– 10 Plate Ground to Overhead
– 10 Hollow body Plate pull overs
B. MOBILITY / ACTIVATION (2:30)
– :45 – 1:00 Child’s Pose Lat Stretch
– :45 – 1:00 Continuous Cat / Cow
C. SPECIFIC (12:00)
Deadlift
– 6-8 Tempo Romanian Deadlifts, Empty Bar
– 5 Deadlift from ground to below knee, Lightly Loaded
– 5 Deadlift from below knee to hip, Lightly Loaded
– 5 Tempo Deadlifts, Slightly Heavier
Ramp up:
– 3 @ 50%
– 3 @ 60%
– 3 @ 70%
– 3 @ 77%
– 3 @ 82%
C2. SPECIFIC
Toes to Bar
– 8-10 Beat Swings
– 8-10 Kip Swings
– 6-8 Swinging Legs Raises
– 4-6 Toes to Bar
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Deadlift
Every 2:15 x 5
3 Deadlifts @ 88-90%, Dead Stop
Score: Weight
Time Cap: 11:00
Kilograms: N/A
Scaling Options
Beginner
3 Reps, Moderate to Heavy, Control Descent
METCON (Time)
6 Rounds for time
200m Run
10 Toes to Bar
Score: Time
Time Cap: 12:00
KG: N/A
Scaling Options
Beginner
4-5 Rounds for time
200m Jog/Walk or 400m Bike Erg
5-8 Swinging Knee Raises
Intermediate L1
200m run
10 Swinging Leg Raises
Intermediate L2
200m run
4-6 Toes to Bar
ACCESSORY / EXTRA (Checkmark)
3 x 10-15/Leg Romanian Deadlift with Reach
Goal: Stability Accessory