CROSSFIT BRACKNELL – CrossFit
Warm up (No Measure)
A. GENERAL (6:00)
200m Run / 1 minutes machine
then
2 rounds
25′ Bodyweight walking lunges
25′ Duck Walk
25′ Samson Stretch
6 minute cap
B. MOBILITY / ACTIVATION (2:00)
Hip 90/90 + Raise
10 total reps
C. SPECIFIC (6:00)
6 Air squats as fast as possible
3 Eccentric front squats, with fast ascent (empty bar)
6 Air Squats as fast as possible
3 Speed front squats, Speed
—
Ramp up to 40%
C2. SPECIFIC (6:00)
Deadlift
Ramp up to workout weight in 3 sets
—
Practice round
30 seconds high knees
5 Deadlifts @ workout weight
5 Box Jumps + step down
()
()
Front Squat (Front Squats
10 sets
2 Speed Front Squats @ 40%
3 Burpee Broad Jumps
Rest 30 seconds / You go I go
)
Score: Weight on Front Squats
TC: 15 minutes
KG: N/A
Scaling Options
Beginner
2 Front squats @ light
3 Broad jumps
Intermediate
As written
METCON (AMRAP – Rounds and Reps)
Amrap 10 minutes
10 Deadlifts @ 225/155 lbs
10 Box Jumps @ 24/20″, step down
Run 200m
Score: Rounds & Reps
TC: 10 minutes
KG: 100/70
Scaling Options
Beginner
8 Deadlifts @ 95/65 lbs
8 Box Step ups @ 20″” / Plate jumps
Jog/Walk 200m or Bike 1:00
Intermediate
10 Deadlifts @ 185/135 lbs
10 Box Jumps @ 24/20″, step down
Run 200m
ACCESSORY / EXTRA (Checkmark)
3 sets
60-90 sec Sorenson hold on GHD or bench
Post chain isometric strength