CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
Amrap 6 minutes
– 10 Medicine Ball Bear Hug Lunges
– 10 Medicine Ball Bear Hug Squats
– 10 Medicine Ball Ground to Overhead
B. MOBILITY/ACTIVATION (2:00)
10/10 Adductor Rockbacks
10/10 Unilateral Foot elevated Glute bridge
C1. SPECIFIC (5:00)
Box Step Ups
– 6/6 Lateral Step Ups
– 6/6 Forward Step Downs
– 6 Alternating Step ups
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Wall Balls
– 2 x 5 Wall Balls
C2. SPECIFIC (7:00)
Hang Power Clean, Empty bar
– 4-7 Clean Scoops: https://youtu.be/zqCgKntw8zo
– 4-7 Tall Power Clean
– 4-7 Hang Power Clean
– 3 Front Squats
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Ramp up
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METCON (Time)
40-30-20-10
Medicine Ball Box Step ups, @ 20/14 lbs to 20″
Wall Balls @ 20/14 lbs
Score: Time
Time Cap: 13:00
Kilograms: 9/6, Beg:6/4, Int: 7/5
Scaling options
Beginner
30-20-16-10
Box Step ups, 20″
Wall Balls @ 14/10 lbs
Intermediate
Medicine Ball Box Step ups @ 16/12 lbs to 20″
Wall Balls @ 16/12 lbs
WEIGHTLIFTING (Weight)
Take 10 minutes to work up to a Heavy for the day of:
3 Hang Power Clean + 1 Front Squat
Score: Weight
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
Every 2:00 x 5
1 Hang Power Clean + 3 Front Squats
Intermediate
As written
ACCESSORY / EXTRA (Checkmark)
Bird Dog Band Row
3 x 8/8
Goal: Upper & Core Stability Accessory