CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (7:00)
Medball Tosses with partner
– 1:00 Forward Chest pass
– 1:00 Overhead Toss
– 1:00 Underhand Toss
– 1:00 Sit-up Toss
– 1:00 Wall Ball Toss
B. MOBILITY / ACTIVATION (4:00)
– 1:00 Barbell Ankle Stretch
– 0:30/0:30 Barbell Tricep Stretch
– 1:00 Barbell Front Rack Rotations
C. SPECIFIC (8:00)
Back Squat
– 6 Empty Bar @ 3.3.X.1
– 3 @ 40%
– 3 @ 50%
– 2 @ 60%
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Start clock for 2 Rep Max
C2. SPECIFIC (7:00)
Toes to Bar
– 2 x 3-5 Beat Swings
– 2-4 Swinging Knee Raises
– 2-4 Knees to Elbows
– 2 x 1-3 Toes to Bar or modification
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Hang Power Cleans
– 6 Hang Muscle Clean
– 6 Hang Power Clean, Focus on barbell return to the hang
– Ramp up to workout weight in 2 Sets
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Back Squat
Take 12:00 to work up to a 2 Rep Max Back Squat
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
6 x 2 Back Squats @ 3.1.X.1
Intermediate
As Written
METCON (6 Rounds for reps)
Every 2:00 x 6
15 Wall Balls @ 20/14 lbs
10 Hang Power Cleans @ 95/65 lbs
Max Rep Toes to Bar in Remaining Time
Score: Reps
Time Cap: 12:00
Kilograms:
RX: 9/6 & 43/30
Beg: 5/4 & 20/15
Int: 7/5 & 35/25
Scaling Options
Beginner
10 Wall Balls @ 12/10 lbs
5 Hang Power Cleans @ 45/35 lbs
Max Rep Ab Mat Sit-ups in Remaining Time
Intermediate
15 Wall Balls @ 16/12 lbs
10 Hang Power Cleans @ 75/55 lbs
Max Rep Swinging Leg Raise in Remaining Time
ACCESSORY / EXTRA (Checkmark)
Medicine Ball Hamstring Curls
3 x 15
Goal: Posterior Chain Accessory