CROSSFIT BRACKNELL – CrossFit
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
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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