CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (6:00)
400m Jog or 2:00 Shuttle Runs
AMRAP 4
– 10 Low Box Step Ups
– 10 Front to Back Ballistic Leg Swings / Side
– 5 Shoulder Presses, Hold Empty Bar Overhead 5s
B. MOBILITY / ACTIVATION (2:00)
– 25-50′ Duck Walk
Or
– 10-12 Squat + Knee Touch
C1. SPECIFIC (8:00)
With an empty barbell
– 6 Good Mornings
– 6 Tempo Back Squats
– 6 Pause Back Squats, pausing for :03 in the bottom
—
Ramp Up
– 5 @ 30%
– 5 @ 50%
– 5 @ 60-65%
– 5 @ Just below first intended working weight
C2. SPECIFIC (6:00)
Thruster
With a light barbell
– 5 Push Press
– 5 Front Squats
– 5 Thrusters @ intended workout weight
—
Practice Round
– 5 Box Jump Overs, Step Down
– 10 Jumping Jacks (simulate the run)
– 5 Thrusters
()
()
()
Back Squat (Weightlifting Variable Reps & Sets)
5-5-3-3-3
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
@ Technical Load
Intermediate
As Written
METCON (Checkmark)
21-18-15-12-9
Box Jump Overs, Step Down 24/20″
200m Run
Thrusters 75/55 lbs
RX+ 115/75 lbs
Score: Time
Time Cap: 14:00
Kilograms:
RX: 35/25
Beg: 20/15
Int: 30/20
RX+ 52/35
Scaling Options
Beginner
18-15-12-9
Low Box Jump Overs or Step up Overs
100m Jog
Thrusters 45/35
Intermediate
Box Jump Overs 24/20″
200m Run
Thrusters 65/45
ACCESSORY / EXTRA (Checkmark)
Seated Hamstring Curls
3 x 15/15
Goal: Posterior Chain Accessory