CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
Partner Warm up
3 sets / partner
30 sec Single unders
30 sec amrap, alternating between:
– Side Lunges
– Heel elevated Narrow air squat
– Dulk Walk
B. MOBILITY / ACTIVATION (2:00)
1:00 Barbell Squat stretch
:30-:45 sec Front Rack rotations
C1. SPECIFIC (7:00)
Front Squat Ramp up
5 Squat empty bar: 3.3.X.1
4 @ 40%
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 80%
C2. SPECIFIC (4:00)
Grab Workout weight for Kettlebell
30 Single or Double unders
3 Reverse Lunges / Side with KB in front rack
30 Single or Double unders
3 Reverse Lunges / Side with KB in overhead position
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Front Squat
5 x 3 @ 85-88%
-Rest 2min b/w-
Score: Weight
TC: 15 minutes
KG: N/A
Scaling Options
Beginner
5 x 3 @ moderate load
Intermediate
As Written
METCON (Time)
5 rounds for time
30 Double unders
50’ Kettlebell Overhead Walking lunges, Left
30 Double unders
50’ Kettlebell Overhead Walking Lunges, Right
@ 53/35 lbs
Score: Time
TC: 15 minutes
KG: 24/16, Beg: 12/9, 20/12
Scaling Options
Beginner
4 rounds
30 Single unders
50’ Kettlebell Overhead Walking lunges, Left
30 Single unders
50’ Kettlebell Overhead Walking lunges, Right
@ 26/18 lbs
Intermediate
As written, with 44/26 Lbs
ACCESSORY / EXTRA (Checkmark)
3 sets
12/12 Side plank hip touches
12/12 Single leg RDL Switch, switch legs at 12
Goal: Core & post Chain