CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (5:00)
2 Sets
– Run 200-400m / Machine Duration of Run
– 25′ Soldier Walk
– 3-5 Inchworms
– 25′ Bodyweight Walking Lunges
– 10 Scorpions
B. MOBILITY / ACTIVATION (5:00)
– 10 Hip 90/90 + Raise
– 10 Tall Kneeling Banded Hip Extension
– 10 Good Mornings, Empty Bar
C. SPECIFIC (6:00, Excluding Ramp up)
Deadlift
With an Empty Barbell:
– 1-2 x 5 3 Position Deadlift, pausing at the bottom, mid shin, and the knee
With a Lightly Loaded Barbell:
-1-2 x 5-8 Tempo Deadlifts
—
Ramp Up, lifting every 1:30 or so in first 4-5 sets, then rest as needed:
– 3 @ 50%
– 3 @ 60%
– 3 @ 70%
– 2 @ 75%
– 1 @ 80%
– 1 @ 85%
– 1 @ 88%
– 1 @ 92%
– 1 @ 96%
– 1 @ 98%
– 1 @ 101%
C2. SPECIFIC (5:00)
Row / Ski, Bike
Half Tabata:
– Row / Ski
– Bike
()
()
()
()
Deadlift
1 Rep Max Deadlift
Score: Weight
Time Cap: 20:00
Kilograms: N/A
Scaling Options
Beginner
10 x 2 Reps @ Technical Load
Intermediate
As Written
METCON (AMRAP – Rounds and Reps)
AMRAP 8
In Teams of 2 or 3
Max Distance in sets of:
200m Run
250/200m Row or Ski
500/450m Bike (or Fan Bike)
Score: Total Meters
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner & Intermediate
As Written
ACCESSORY / EXTRA (Checkmark)
3 sets
1:00 Hollow Hold
Rest as needed
Goal: Core Accessory