CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (4:00)

EMOM 4

odd- 20 Jumping Jacks + 5 Jump Squats

even- 4-6 burpees + Lateral Lunges

B. MOBILITY/ACTIVATION (1:00)

Bottom of Squat Ankle Stretch with Barbell

1:00

C1. SPECIFIC (8:00)

– 5 Pause Squats @ empty Bar, pause in bottom 2-3 seconds

– 5 Tempo Squats @ lightly loaded

– 3 Back Squats, Light

– 3 Back Squats @ 50%

– 3 Back Squats @ 60%

C2. SPECIFIC (7:00)

Thrusters

– 5 Thrusters, reset at Front Rack

– 5 Thrusters, Pause 2 seconds at the top

– 5 Thrusters, Cycling

– Ramp up for workout weight



Box Jump Overs

– 3 x 5 Bounds + 1 Jump

– 5 Box Jumps + Step Down

– 4 Box Jump Overs + Step Down

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Back Squat

5 Sets:

5 Reps – Back Squat – Ascending (Begin @ 60%)

Rest 2:00 Between Sets

Score: Weight

Time Cap: 15:00

Kilograms: N/A

Scaling Options:

Beginner:

5 Sets:

3 Reps – Back Squat @ 3.1.X.1 Tempo

Intermediate:

As Written

METCON (Time)

6 Rounds for time

10 Thrusters @ 75/55 lbs

10 Box Jump overs, Step Down @24/20″

Score: Time

Time Cap: 10 mins

Kilograms: 35/30, Beg: 20/15, Int: 30/20

Scaling options

Beginner

10 Thrusters @ 45/35 lbs

10 Box Step ups @ 20″

Intermediate

10 Thrusters @ 65/45 lbs

10 Box Jump overs, Step Down @24/20”

ACCESSORY / EXTRA (Checkmark)

Prone Hamstring Curl

3 x 15-20

Goal: Knee Health

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