CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (6:00)
AMRAP 6:
– 8-10 Plate Ground to Overhead
– 8-10 Low Box Step Ups
– 6-8 Bearhug Plate Goodmorning
– 8-10 Plank Shoulder Taps
B. MOBILITY / ACTIVATION (2:00)
– 8-10/Side Band Clamshells
C. SPECIFIC (15:00)
Deadlift
– 2 x 4-5 Empty Barbell Romanian Deadlifts
– 2 x 3-4 Empty Barbell Tempo Deadlifts
Ramp Up:
– 6 @ 50%
– 4 @ 60%
– 2 @ 70%
– 2 @ 80%
– 2 @ 85%
C2. SPECIFIC (6:00)
Thruster
– 5 Front Squats, Empty Bar
– 5 Strict Press with :03 overhead between reps, Empty Bar
– 5 Empty Barbell Thrusters
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Ramp Up:
– 3-5 Thrusters @ light
– 3-5 Thrusters @ heavier
– 3-5 Thrusters @ intended workout weight
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Deadlift
Every 2:45 x 4
2 Deadlifts @ 90-95%, Dead Stop
Score: Weight
Time Cap: 11:00
Kilograms: N/A
Scaling Options
Beginner
2 Deadlifts @ Tempo 5.1.X.1
Intermediate
As Written
METCON (Time)
5 rounds
20 Step up Overs @ 20″
5 Thrusters @ 135/95 lbs
RX+ 155/105 lbs
Score: Time
Time Cap: 10:00
Kilograms: 60/43, Beg: 30/20, Int: 52/35
Scaling Options
Beginner
12-16 Step Up Overs
5 Thrusters @ 65/45 lbs
Intermediate
20 Step up Overs @ 20″
5 Thrusters @ 115/75 lbs
ACCESSORY / EXTRA (Checkmark)
3 x 6-12 Single Leg Feet Elevated Glute Bridge
Goal: Post Chain Accessory