CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (5:00)
1 Rounds:
– 5 Shuttle Runs
– 25’ Walking Quad Stretch
– 25’ Walking Hamstring Scoops
– 25’ Soldiers Walk
– 25’ A Skip
– 25’ Butt Kicks
B. MOBILITY / ACTIVATION (3:00)
– 6/6 Spider Step + Rotation
– 10/10 Calf Raises
C. SPECIFIC (6:00)
Bike and Run
– Tabata Fan Bike / Bike Erg (Row if not enough bikes)
– 200m Run @ Workout Pace (or slightly below)
C2. SPECIFIC (6:00)
Deadlift
– 5 @ 30%
– 5 @ 40%
– 5 @ 50%
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METCON (5 Rounds for time)
Every 4:00 x 5
Fan Bike / Bike Erg 1:00, RPE 8/10
400m Run
Score: Each Set for Time
Time Cap: 20:00
Kilograms: N/A
Scaling Options
Beginner
Fan Bike / Bike Erg 1:00, RPE 8/10
200m Jog
Intermediate
As Written
Deadlift
3 x 12 @ 50-60%
Rest 2:00 Between Sets
Score: Weight
Time Cap: 10:00
Scaling Options
Beginner
3 x 8-10 Deadlift, Technical Load
Intermediate
As Written
ACCESSORY / EXTRA (Checkmark)
3 Sets of
10/10 RDL with Reach
5/5 Supported Hip Airplane
Goal: Hip Accessory