CROSSFIT BRACKNELL – CrossFit
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