CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (5:00)
AMRAP 5:
– 6 Air Squat
– 6 Sit-Ups
– 6 Curtsy Lunges
*After 2 rounds, switch from air squats to goblet squats with DB
B. MOBILITY / ACTIVATION (2:00)
Barbell Trap Smash
45 sec / side
Perform 2-3 front squats, then the trap smash, then a few more front squats.
C1. SPECIFIC (10:00)
Front Squat
With an Empty Barbell, focusing on an upright torso.
1-2 Rounds:
– 5 Reps with :03-:05 Hold in the Bottom
– 5 Tempo Front Squat
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Ramp Up:
3-5 @ 40%
3 @ 50%
3 @ 60%
C2. SPECIFIC (5:00)
Suitcase Walking Lunges and Dumbbell Sit-Ups
1-2 Rounds:
– 3-5 Dumbbell Suitcase Deadlifts, right side
– 3-5 Suitcase Walking Lunge Steps, right side
– 3-5 Dumbbell Sit-Ups
– 3-5 Dumbbell Suitcase Deadlifts, left side
– 3-5 Suitcase Walking Lunge Steps, left side
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Front Squat
3-3-3-3-3, Ascending to a Heavy Set of 3
Score: Weight
Time Cap: 15:00
Kilograms: N/A
Scaling Options
Beginner
5 x 3 @ 3.1.X.1, Technical Load
Intermediate
As Written
METCON (Time)
METCON
3 Rounds
100′ Suitcase Walking lunges @ 50/35lbs x 1
20 Dumbbell Ab Mat Sit-Ups
Score: Time
Time Cap: 11:00
Kilograms: 22.5/15, Beg: 11/7.5, Int: 15/9
Scaling Options
Beginner
50′ Suitcase Walking lunges @ 25/15 lbs
15-20 Ab Mat Sit-ups
Intermediate
100′ Suitcase Walking lunges @ 35/20lbs x 1
20 Dumbbell Ab Mat Sit-Ups
ACCESSORY / EXTRA (Checkmark)
3 sets
12/12 Bulgarian Squats
(Unloaded or lightly loaded)
6 Band Resisted Jump Squats
Goal: Lower Body Unilateral Accessory