CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (5:00)
2 Rounds of
– 200m Run
– 25′ Samson Stretch lunges
– 25′ Hamstring Scoops
– 25′ Side lunges
– 25′ Walking lunge
B. MOBILITY / ACTIVATION (4:00)
2 Sets
– 10-16 Cossack Squats
– 10/10 Single leg glute bridge
C1. SPECIFIC (8:00)
Front Squat
– 10 Tempo Front Squats, Empty Bar
– 8 Light Front squats
– Ramp up to workout weight in 4 sets of 2
C2. SPECIFIC (6:00)
Jump Rope
– 1:00 Single Unders
– 1:00 Double under Practice
—
Kettlebell Swings
– 10 Russian Swings
– 2 x 3 Kettlebell Swings, Workout height
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Front Squat
5 x 2 @ RPE 6/10
Rest 1:00-1:30
Time Cap: 12:00
Score: Weight
Kilograms: N/A
Scaling options
Beginner
5 x 2 @ Technical / Light
Intermediate
As written
METCON (Checkmark)
EMOM 16
1- 50 Double Unders
2- 15 Kettlebell Swings @ 53/35 lbs
3- 200m Run
4- Active Rest*
*walk or machine
Score: Checkmark
Time Cap: 16:00
Kilograms:
RX: 24/16
Beg: 12/8
Int: 20/12
Scaling Options
Beginner
1 – 50-65 Single Unders
2 – 15 Russian KBS @ 26/18 lbs
3 – 100m Jog or 6 shuttle runs
4 – Rest
Intermediate
1- 30-50 Double Unders / Cap :30
2- 15 KBS @ 44/26 lbs
3- 200m run
4- Active Rest*
ACCESSORY / EXTRA (Checkmark)
Glute Bridge hold
3 x 60 seconds
Rest as needed
Goal: Low Back Accessory