CROSSFIT BRACKNELL – CrossFit
Warm up (No Measure)
A. GENERAL (4:00)
4 rounds
30 sec Jump rope
30 sec Prone Back Extensions
B. MOBILITY / ACTIVATION (2:00)
Good morning, empty bar, control eccentric
5 reps, Quality!
C1. SPECIFIC (3:00)
2 sets
4 Deadlifts (set 2 @ 45%)
—-
Start ramp up written below
C2. SPECIFIC (4:00)
(Grab KB workout Weight)
5 Goblet Squats
5 KB Thruster, holding in goblet with both hands on handle
3/3 KB Thrusters (demonstrate how to hold the KB)
—
Practice Round
20 DU / Single unders
2/2 KB Thrusters
Deadlift (1×5 @ 57%
1×3 @ 67%
1×2 @ 76%
1×2 @ 86%
1×1 @ 95%
1×1 @ 97%
1×1 @ 100% +)
Score: Weight
TC: 20 minutes
KG: N/A
Scaling Options
Beginner
7 x 2
Intermediate
As written
METCON (Time)
5 rounds for time
60 Double unders
5/5 KB Thrusters @ 53/35lbs x 1
–
Score: Time
TC: 10 minutes
KG: 22.5/15
Scaling Options
Beginner
60 single unders
5/5 KB Thrusters @ 26/12 lbs x 1
Intermediate
40-60 Double unders
10 DB Thrusters @ 35/26lbs x 1
ACCESSORY / EXTRA (No Measure)
Reverse hypers
3 x 20