CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (8:00)
“Coach Says”
While athletes are jogging in circles or shuttle runs in the gym. Call out reps of the following movements or movements of your choice:
– Plank to Down Dog
– Pause Squats
– Hollow Ups
– Plank Knees to Elbow / Plank Hold
– Air Squats
As the warm up progresses, call out more reps and more dynamic and fast paced movements to help athletes gradually work up a sweat.
B. MOBILITY / ACTIVATION (5:00)
– 1:30 Couch Stretch
– 1:30 Banded Ankle Rocks
– 1:30 Unilateral Calf Raises
Switch sides at 0:45
C. SPECIFIC (15:00)
Toes to Bar
– 4-6 Hang to Hollow
– 4-6 Beat Swings
– 1-2 x 4-6 Knees to Elbow / Knee Raises
– 1 -2 x 4-6 Toes to Bar
—-
Front Squat
– 5 Tempo Front Squats, Empty Bar
– 3 Front Squats Light
– 3 Front Squats Moderate
– 3 Front Squats Heavy
– 3 Front Squats @ Workout Weight
—
Box Jumps
– 5 x 3 Bounds + 1 Box Jumps
– 5 Box Jumps + Step Down
METCON (5 Rounds for reps)
AMRAP 4 x 5, Rest 1:00
400m Run or 500/400m Row
12 Toes to Bar
12 Box Jumps, Step Down @ 30/24”
Max Rep Front Squats @ 185/135 or 65%
Score: Reps on Front Squats
Time Cap: 24:00
Kilograms:
RX: 84/60
Beg: 30/40
Int: 70/50
Scaling Options
Beginner
200m Run or 250m Row
8 Hanging Knee Raises
12 Low Box Jumps or Step Ups, Step Down
Max Rep Front Squats @ 65/45 lbs
Intermediate
400m Run or 500m Row
12 Knees to Elbow
12 Box Jumps, Step Down @ 24/20”
Max Rep Front Squats @ 155/105 or 65%
ACCESSORY / EXTRA (Checkmark)
3 Sets of
10/10 Single Leg Feet Elevated Glute Bridge
15/15 Seated Band Hamstring Curl
Goal: Lower Body Accessory