CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (5:00)

Amrap 5 minutes

5 Air Squats

5 Sumo Stance Air Squats

5 Narrow Air Squats

5 Beat Swings

5 No Push up Burpee

B. MOBILITY / ACTIVATION (1:00)

PNF Thoracic Extension against Wall

5 x 5 Sec press down + 5-7 sec Stretch down

C1. SPECIFIC (15:00)

Bar Muscle ups

– 2 x 2-4 Jumping Lat to Fly

– 2 x 2-4 Jumping Bar Muscle ups

– 2 x 2-4 Swinging Hip to Bar / Kip Swing

– 2-4 Bar Muscle ups

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Power Cleans

– 5 Romanian Deadlifts

– 5 Romanian Deadlifts into Muscle Clean

– 5 Tempo Power Cleans

– Ramp up to Workout Weight

– 5 Power Cleans, focus on barbell cycling (return to the ground)

C2. SPECIFIC (4:00)

Pistol Squats

– 3/3 Pistols to Box

– 6 Alternating Pistols Assisted with Band

– 6 Pistol Squats

Fitness:

Walking Lunges

– 6 Lunges, Unweighted

– 6 Lunges with workout Weight

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METCON (Time)

5 Rounds for time

36 Air Squats

12 Power Cleans @ 95/65 lbs

6 Bar Muscle ups

RX+ Power Cleans @ 135/95 lbs

Score: Time

Time Cap: 15:00

Kilograms: 43/30, Beg: 30/20, Int: 35/25, Fit: 24/16

Scaling Options

Beginner

30 Air Squats

10 Power Cleans @ 65/45 lbs

6-10 Jumping Pull ups

Intermediate L1

36 Air Squats

12 Power Cleans @ 75/55 lbs

6 Jumping Bar Muscle ups

Intermediate L2

36 Air Squats

12 Power Cleans @ 75/55 lbs

6-10 Pull ups/ Chest to Bar Pull ups

Fitness

36 Air Squats

16 Kettlebell Swings @53/35 lbs

16 Plank Kettlebells Pull through

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POST METCON (OPTIONAL) (AMRAP – Reps)

EMOM x 8

10-16 Pistols, Alternating

Score: Total Reps

Time Cap: 8:00

Kilograms: N/A

Scaling Options

Beginner

10 Pistol to Box

Intermediate

10 Band Assisted Pistols

Fitness

50′ Goblet Walking Lunges, Weighted with plate

ACCESSORY / EXTRA (Checkmark)

5 Sets

1:00-1:30 Reverse Plank Hold

Rest 1:00

Goal: Post Chain Isometric Strength

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