CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
Partner Warm up
2 sets / partner
30 sec machine
30 sec amrap, alternating between:
– Side Lunges
– Duck Walk
B. MOBILITY / ACTIVATION (2:00)
2 sets
8/8 Clam Raises
8 Butterfly position Glute bridge
C1. SPECIFIC (7:00)
Back Squat Ramp up
5 Squat empty bar: 3.3.X.1
4 @ 40%
3 @ 60%
3 @ 70%
3 @ 75%
C2. SPECIFIC
Pistol Squat
– Pistol Squat to Box or Bench
– Band Assisted Pistol Squat
– Assisted pistol with PVC on riser
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Back Squat
Every 2:30 x 4
3 Back Squat @ 80%
Score: Weight
TC: 14 minutes
KG: N/A
Scaling Options
Beginner
3 @ Tempo descent
Intermediate
As written
METCON (4 Rounds for reps)
4 x 2:00 on, 1:00 off
Sets 1 & 2:
20 Pistol Squats
Machine cals in remaining time
Sets 3 & 4
20/16 Cal Machine*
Max reps pistols in remaining time
Score: Reps
TC: 12 minutes
KG: N/A
Scaling Options
Beginner
10-14 Pistol squat to bench or Box
Intermediate
10-14 Heel elevated or Banded Pistols
ACCESSORY / EXTRA (Checkmark)
Hollow Body Hold, weighted
5 x 30 seconds, rest 30 seconds
Goal: Isometric Core strength. Weighted with light plate or medicine ball