CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. General (4:00)
2-3 Rounds
– 5 Inch Worm Push-up / Knees
– 8-10 Down dog + Ankle Tap
– 8-10 Kang Squats (PVC or Arms Crossed)
B. MOBILITY / ACTIVATION (2:00)
– 8-10/Leg Romanian Deadlift with Reach
C1. SPECIFIC (7:00)
– 5 Glute Bridge
– 6-8 Romanian Deadlift, Empty Bar
– 6-8 Tempo Deadlifts @ Light
– 5 Feet Elevated Glute Bridge
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Ramp up to Workout Weight in sets of 3-5
C2. SPECIFIC (8:00)
Front Squat
– 5-10 Air Squats
– 5 Tempo Front Squat, Empty Bar
– 5 Shoulder Press, Empty Bar (HSPU)
– 5 Front Squat @ Light
– 5 Front Squat @ Workout weight
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Handstand Push-up
– 0:20-:30 Handstand Hold
– 3-5 Handstand Push-up
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Pike Handstand Push up or Z Press
– 0:20-:30 Dumbbell Overhead Hold
– 3-5 Pike Handstand Push ups, Pause in Bottom
– 3-5 Z Press, Pause at Top
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Deadlift
4 Sets
10 Deadlifts 45-55%, 3s Tempo
5 Feet Elevated Glute Bridge, Hold Last Rep at Extension 10s
1:30- 2:00 Rest
Score: Weight
Time Cap: 14:00
Kilograms: N/A
Scaling Options
Beginner
6-10 Deadlifts, 3s Tempo
5 Glute Bridge, Hold Extension 5s
Intermediate
As Written
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METCON (Time)
21-15-9
Handstand Push-up
Front Squat @ 135/95lbs
Bar Facing Burpee
RX+: 21-15-9-6-3
– Strict Handstand Push ups
– Front Squats @ 195/125lbs
Score: Time
Time Cap: 15:00
Kilograms:
RX: 60/43,
Beg: 11/7.5 & 35/25
Int: 52/35
RX+ 88/57
Scaling Options
Beginner
15-12-9
Dumbbell Z-Press @ 25/15 lbs
Front Squat @ 75/55lbs
Burpee Step Over Bar
Intermediate L1
21-15-9
Pike Handstand Push ups, Feet on Ground, Band Assisted if Needed
Front Squat @ 115/75lbs
Bar Facing Burpee
Intermediate L2
12-9-6
Handstand Push-up
Front Squat @ 135/95lbs
Bar Facing Burpee”
ACCESSORY / EXTRA (Checkmark)
3 sets
10 Alternating Dumbbell Bench Press
20 Bent over Lat pull down
Goal: Upper Body Accessory