CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6-10:00)
Cone Grab Game
In this version of the cone grab game, I recommend setting the cones in the middle of the gym, have members shuttle jog from the cones to the extremities of the gym for 20-30 seconds to get the body warm, then play a round of cone grab game. You can do this for 3-5 rounds or up to 10:00.
B. MOBILITY/ACTIVATION (2:00)
25′ Side Lunges
25′ Duck Walk
0:20 Bottom of Squat hold
C1. SPECIFIC (6:00)
Front Squat
– 3 Reps @ Empty Bar, Tempo 3.1.X.1
– Ramp up to workout weight in sets of 3
C2. SPECIFIC (7:00)
Shoulder to Overhead
– 5 Shoulder Press
– 5 Dip & Hold
– 5 Push Press
– 5 Push Jerks
– Ramp up to workout weight in 2 sets of 3
—
Practice Rounds
2 rounds
3 Shoulder to Overhead
3 Burpees over Bar
()
Front Squat
Every 0:45 x 10
3 Front Squats @ 40%
Score: Weight
Time Cap: 7:30
Kilograms: N/A
Scaling Options
Beginner
3 Empty Bar Front Squats / Goblet Squats
Intermediate
As Written
Fitness
3 Front Squats
6-12 Lateral Hop Over Bar
METCON (2 Rounds for time)
Every 6:00 x 2
21-15-9
Shoulder to Overhead @ 115/75 lbs
Burpee Over Bar
RX+ 135/95 lbs
Score: Each Set for Time
Time Cap: 12:00
Kilograms:
RX: 52/35
Beg: 20/15,
Int: 43/30,
RX+ 60/43
Scaling Options
Beginner
15-12-9
Shoulder to Overhead @ 45/35 lbs
Burpees
Intermediate
21-15-9
Shoulder to Overhead @ 95/65 lbs
Burpee Over Bar
ACCESSORY / EXTRA (Checkmark)
GHD Hip Extensions
3 x 12-20
Goal: Posterior Chain Accessory