CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (7:00)
AMRAP 7
– 10 Air Squats
– 5/5 Single Leg Glute Bridge
– 10 Curtsy Lunges
– 5 Kang Squats – As the amrap progresses, we can move from unweighted to empty bar
B. SPECIFIC (7-10:00)
Back Squats
– 5 Tempo Back Squats, Pause 2s In Bottom, Empty Bar
– 5 Light Back Squats, Pause 2s In Bottom
—
– 3 @ Light
– 3 @ 50%
– 3 @ 60%
– 3 @ 70%
– 3 @ 75%
C. SPECIFIC (7:00)
Deadlifts
– 8 @ Light
– 6 @ Moderate
– 2 @ Workout Weight
Between Each Set of Deadlifts, Perform 2-4 Hand Elevated, on Knees or Hand Release Push ups
Ab Mat Sit-ups
– 10 Reps
–
Practice Round (Optional)
– 2 Hand Release Push ups / Modification
– 2 Deadlifts
– 2 Ab Mat Sit-ups
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Back Squat
4 x 3 @ 80-85%
Rest 1:30-2:00 between sets.
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
4 x 3 @ Tempo 3.1.X.1
Intermediate
As Written
METCON (AMRAP – Rounds and Reps)
AMRAP 15
4-6-8-10-12, etc
Hand Release Push ups
Deadlifts @ 225/155 lbs
Ab Mat Sit-ups
Score: Rounds & Reps
Time Cap: 15:00
Kilograms:
RX: 100/70
Beg: 43/35
Int: 84/56
Scaling Options
Beginner
Hand Elevated Push ups
Deadlifts @ 95/65 lbs
Ab Mat Sit-ups
Intermediate
Band Assisted Push ups
Deadlifts @ 185/125 lbs
Ab Mat Sit-ups
ACCESSORY / EXTRA (Checkmark)
3 x 10/10 Side Plank Knee Touch
Goal: Core Accessory