CROSSFIT BRACKNELL – CrossFit
Warm up (No Measure)
A. GENERAL (5:00)
Amrap 5 minutes
30 Jumps (single or Double)
10 Air Squats
5 Beat Swings
3 Jump Squats
B. MOBILITY / ACTIVATION (1:00)
Barbell Squat Ankle Stretch
1:00
C1. SPECIFIC (6:00)
5 Assisted 1 & 1/4 Squats (Holding Vertical post of the rig)
3 Seated Vertical Jumps
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3 1 & 1 /4 Front Squats, empty bar
3 Seated Box jumps
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Ramp up barbell to workout weight
C2. SPECIFIC (3:00)
Pull ups
5 Beat swings
5 Kip Swings
5 Pull ups
Beginners:
Set up for Ring rows / Body Rows
Intermediate:
5 Box jump ported swings
5 Kipping jumping pull ups
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Front Squat (6 sets
3 Front Squats, 1 & 1/4 @ 40%
4 Seated Box Jumps, as high as possible
Rest 60 seconds)
Score: Weight on Front Squats
TC: 12 minutes
KG: N/A
Scaling Options
Beginner
3 Pause Front Squats 2 light
4 Seated vertical jumps
Intermediate
As written
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METCON (2 Rounds for time)
2 sets of 3 rounds, rest 1:1
15 Pull ups
45 Double Unders
Score: Each set for time
TC: 14 minutes
KG: N/A
Scaling Options
Beginner
2 x 2 rounds
15 Ring Rows
45 Single Unders
Intermediate L1
10 Jumping Pull ups
45 Double Unders
Intermediate L2
9 Pull ups
45 Double Unders
ACCESSORY / EXTRA (Checkmark)
3 sets
10/10 Split stance pallof press
10/10 Split stance wood chopper, moderate load