CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (7:00)
2 Sets
– 15 Heel to Toe Rocks
– 10 Air Squats
-then-
5:00 Jump Rope Warm up
– Call out different jump rope techniques throughout the warm up, have fun and challenge members to try new things!
B. MOBILITY / ACTIVATION (3-6:00)
1-2 Sets
– :30 Tricep Stretch / Side
– :30 External Rotation Stretch / Side
– 1:00 PNF Front Rack Stretch or Racked Barbell
C. SPECIFIC (8:00)
Front Squat
– 8 Empty Bar Front Squats, Pause 2s In bottom
– 6 Light Front Squats
– Ramp up to 82-85% in sets of 2
C2. SPECIFIC (6:00)
Toes to Bar
– 2 x 4 Beat Swings
– 4 Swinging Knee / Leg Raises
– 2 x 3-4 Toes to Bar / Modification
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Practice Round
– 5-8 Air Squats
– 4 Toes to Bar / Modification
– 10 Double Unders
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Front Squat
Every 2:30 x 5
2 Front Squats @ 82-85%
Score: Weight
Time Cap: 12:30
Kilograms: N/A
Scaling Options
Beginner
5 x 2 @ 3.1.X.1
Intermediate
As Written
METCON (Checkmark)
EMOM 12
1- 25-30 Air Squats
2- 10-15 Toes to Bar
3- 70 Double Unders
Score: Checkmark
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
1- 15-20 Air Squats
2- 10 Hanging Knee Raises
3- 70-85 Single Unders
Intermediate L1
1- 20-30 Air Squats
2- 10 Swinging Leg Raises
3- 30-50 Double Unders
Intermediate L2
1- 30 Air Squats
2- 3-6 Toes to Bar
3- 50-70 Double Unders
ACCESSORY / EXTRA (Checkmark)
3 Sets
10-15 Prone Hamstring Curls
10 Straight Leg Bridge ups
Goal: Hamstring Accessory