CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
3 Rounds:
– 12-16 Walking Lunge Steps
– 6-8 Beat Swing
– 6-8 Empty Barbell Romanian Deadlift
*Bodyweight walking lunges for round 1, use kettlebell to do goblet walking lunges for rounds 2 and 3.
B. MOBILITY / ACTIVATION (1:30)
– 8 – 10 Deficit Unweighted Jefferson Curls
C. SPECIFIC (8:00)
Deadlift
– 10 Empty Bar Tempo Deadlift
Ramp up:
– 6 @ 40%
– 6 @ 50%
– 3 @ Workout Weight (55-60%)
C2. SPECIFIC (8:00)
Chest to Bar Pull-ups
– 5 Beat Swings
– 2 x 3 Kip Swings
– 3-4 Kipping Pull-ups / Jumping Pull ups / Ring Rows
– 3-4 Chest to Bar Pull-ups / Jumping Chest to Bar Pull ups
—
Dual Front Rack Kettlebell Walking Lunge
– 10-12 Bodyweight Walking Lunge Steps
– 4/4 Single Front Rack Kettlebell Walking Lunge
– 4-6 Dual Front Rack Kettlebell Walking Lunge
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Deadlift
Every 2:00 x 5
9 Deadlifts, @ 55-60%
Score: Weight
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
6-9 Deadlifts, Light Load
Intermediate
As Written
METCON (AMRAP – Rounds and Reps)
AMRAP 4 x 3, 1:00 Rest
10 Chest to Bar Pull ups
10 Box Jumps @ 30/24″ + Step down
10 Dual Kettlebell Front Rack Walking Lunge Steps @ 53/35 lbs x 2
Score: Total Rounds and Reps
Time Cap: 15:00
Kilograms: 24/16, Beg: 12/9, Int: 16/12
Scaling Options
Beginner
7 Ring rows, Pronated Grip
7 Plate or Low Box Jumps, Step Down
7 Goblet Walking Lunge Steps @ 26/18lbs
Intermediate L1
10 Jumping C2B Pull ups
10 Box Jumps @ 24/20″, Step Down
10 Dual Front Rack Kettlebell Walking Lunge Steps @ 35/26 lbs x 2
Intermediate L2
3-5 C2B Pull ups / Pull ups
5-10 Box Jumps @ 30/24″ + Step down
10 Dual Front Rack Kettlebell Walking Lunge Steps @ 53/35 lbs x 2
ACCESSORY / EXTRA (Checkmark)
3 x 15-20 Reverse Hyper Extensions
Goal: Lower Back Health