CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (8:00)
400m Jog then
3 Rounds
– 6 Arch to Hollows
– 10 Slow Mountain Climbers
– 6-12 Squat to Press
B. MOBILITY / ACTIVATION (3:00)
– 1:00 Barbell Squat Ankle Stretch
– 2 x 0:20-30 Dead Hang on Bar (Hollow Position)
C1. SPECIFIC (15:00)
Toes to Bar (Drills with Box)
2 x 3-5 Hollow Against box
2 x 3-5 Extension against box
2 x 3-5 Toes to Bar Timing Drill
5-7 Toes to Bar / Swinging Leg Raise
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Front Squat
5 Front Squats @ empty bar
5 Front Squats @ light load
5 Front Squats @ moderate load
5 Front Squats @ workout load
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Ramp up Suitcase Carry
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METCON (AMRAP – Rounds and Reps)
AMRAP 20
5 Front Squats @ 185/135
10 Toes to Bar
200m Suitcase carry @ 70/53lbs x 1
RX+ 225/155 lbs
Score: Rounds & Reps
Time Cap: 20:00
Kilograms:
RX: 100/70 & 32/24
Beg: Moderate & 16/12
Int: 84/55
Scaling Options
Beginner
5 Front Squats @ Moderate
10 Ab Mat Sit-ups
100m Suitcase carry @ 35/26 lbs x 1
Intermediate L1
5 Front Squats @ 155/105 or RPE 7-8/10
5-10 Swinging Leg Raises
200m Suitcase carry @ 53/35lbs x 1
Intermediate L2
5 Front Squats @ 155/105 or RPE 7-8/10
3-6 Toes to Bar
100m Suitcase carry @ 70/53lbs x 1
ACCESSORY / EXTRA (Checkmark)
Plank Bird Dog
3 x 10
Goal: Core & Post Chain Accessory