CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
EMOM 4
1- 0:40 Shuttle Runs
2- 0:40 Samson Stretch Walking Lunges
3- 0:40 Spider man Lunges
4- 0:40 Beat Swings
B. MOBILITY/ACTIVATION (1:00)
1. Squat to Stand
10 Reps
C1. SPECIFIC (10:00)
Back Squat
– 5 Reps @ Tempo 3.3.X.1
– Ramp up in sets of 2
C2. SPECIFIC (8:00)
Pull ups
– 5 Beat Swings
– 2 x 3-5 Kip Swings
– 2 x 1-3 Half Pull ups
– 2-5 Pull ups
—
Practice round
1-2 Rounds
– 2-3 Pull ups / Modification
– 25′ Overhead Walking Lunges
()
Back Squat
1 x 2 @ 85%
2 x 2 @ 87%
1 x 2 @ 90%
1 x 2 @ 92%
Rest up to 3:00 Between Sets
Score: Weight
Time Cap: 17:00
Kilograms: N/A
Scaling Options:
Beginner
5 x 2 @ Tempo 3.1.X.1, Moderate to light
Intermediate
As Written
METCON (Time)
10 Rounds For time
7 Pull ups
25′ Overhead Walking Lunges @ 45/35 lbs
Score: Time
Time Cap: 12:00
Kilograms: 20/15, Beg: N/A, Int: 15/10
Scaling Option:
Beginner
7 Ring Rows
25′ Walking Lunges
Intermediate L1
3-5 Band Assisted Strict Pull ups
25′ Overhead Walking Lunges @ 35/25 lbs
Intermediate L2
3-5 Pull ups
25′ Overhead Walking Lunges @ 35/25 lbs
ACCESSORY / EXTRA (Checkmark)
3 x 15-20 Frog Pump
Goal: Post Chain Accessory