CROSSFIT BRACKNELL – CrossFit

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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

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