CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (7:00)

3 Rounds

30 Single unders

10 No Push up Burpee

10 Inchworms

10 Band Face Pulls

10 Band Bent over Lat Pull down

B. MOBILITY/ACTIVATION (2:00)

2 sets

10/10 Calf Raises

10 Lying Leg Raises

10 Glute Bridge March

C1. SPECIFIC (10:00)

Deadlifts

– 5 Empty Bar Good Mornings

– 5 Lift Offs

– 5 Tempo Deadlifts

– 5 Deadlifts, Light

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Ramp up for workout Weight

Toes to Bar

– 2 x 5 Beat Swings

– 2 x 3 Swinging Knee Raises

– 2 x 3 Swinging Leg Raises

– 3 -5 Toes to Bar

Take extra time to watch and have members practice their toes to bar.

METCON (6 Rounds for reps)

6 x AMRAP 3

60 Double unders

20 Toes to Bar

Max Deadlifts @ 275/185 lbs

-Rest 1:00 Between Amraps-

TC: 23 Minutes

Score: Deadlift Reps

KG: 125/84, Beg: Moderate

Int: 100/70

Scaling Options

Beginner

60-80 Single Unders

15 Hanging Knee Raises

Max Deadlifts @ Moderate

Intermediate

30-60 Double Unders (Cap 1:15)

20 Swinging Leg Raises

Max Deadlifts @ 225/155 lbs

ACCESSORY / EXTRA (Checkmark)

Plank Bird Dogs

3 x 12-20 Reps

Goal: Transverse Core Accessory

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