CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL
AMRAP 8
4 Air Squats, Normal Stance
4 Air Squats Sumo Stance
4 Air Squats, Narrow Stance
10 Single / Double Unders
4 Empty Bar Romanian Deadlifts
4 Empty Bar Good mornings
4 Inchworms
10 Single / Double Unders
B. MOBILITY/ACTIVATION
Barbell Squat Ankle Stretch
1:00
C1. SPECIFIC (7:00)
Front Squat
– 10 Reps, Empty Bar
– Ramp up to workout weight in sets of 5
C2. SPECIFIC (8:00)
Deadlift
– 5 @ Light
– 5 @ Moderate
– 5 @ Heavier
– 5 @ Workout Weight
—
Wall Walks
– 2-4 Pike Ups Against Wall
– 2-4 Pike Up + Step on Wall
– 1-3 Wall Walks / Inchworm Walk
– Handstand Walk Practice
()
()
Front Squat
Every 3:00 x 3
10 Front Squats @ 55%
Score: Weight
Time Cap: 9:00
Kilograms: N/A
Scaling Options
Beginner
6-10 Reps, light
Intermediate
As Written
METCON (Time)
4 rounds For time
60 Double Unders
15 Deadlifts @ 225/155 lbs
5 Wall Walks
RX+ 50′ Handstand Walk
Score: Time
Time Cap: 12:00
Kilograms: 100/70, Beg: 43/30, Int: 84/60
Scaling Options
Beginner
60-80 Single Unders
10 Deadlifts @ 95/65 lbs
5 Inchworm Push ups
Intermediate
30-60 Double Unders
15 Deadlifts @ 185/135 lbs
5 1/2 Wall Walks
Fitness
4 rounds For time
60 Double Unders
15 Deadlifts @ 185/135 lbs
5-10 DB Shoulder Press
ACCESSORY / EXTRA (Checkmark)
Glute Bridge March
3 x 1:00, Rest 1:00
Goal: Glute Accessory