CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
EMOM x 6
Odd- 0:40 Machine
Even- 0:40 6 Samson Stretch Lunges + Lateral Lunge in remaining time
B. MOBILITY / ACTIVATION (3:00)
1-2 Sets
0:20 Wall Sit
0:040 Air Squats
C1. SPECIFIC (6:00)
– 2-4 Supported 1 & ¼ Air Squats
– 6 Back Squats, Pause in Bottom, 3s
– 4 Empty Bar 1 & 1/4 Back Squats
– 4 x 1 & ¼ Back Squats @ Light
– 4 x 1 & ¼ Back Squats @ Slightly Heavier
C2. SPECIFIC (8:00)
Power Cleans
– 5 Clean First Pulls
– 5 Tall Power Cleans
– 5 Tempo Power Cleans
– 5 Power Cleans
– Ramp up to Workout Weight
—
Box Jumps
– 3-5 Seated Vertical Jumps
– 3-5 ox Jumps, Step Down
– 2 x 2-4 Box Jumps, Find Workout Height
Back Squat
4 x 2 1 & 1/4 Back Squats, Hold 1/4 Position for 3s
Rest 2 minutes between sets
RPE 7/10
Score: Weight
Time Cap: 10:00
Kilograms: N/A
Scaling options
Beginner
4 x 2 Pause Back Squat
Pause 3s in Bottom
Intermediate
As written
METCON (5 Rounds for calories)
Every 3:00 x 5
2:00 on, 1:00 Off
5 High Box Jumps
10 Power Cleans @ 135/95 lbs
Max Calorie Row / Bike in remaining time
Score: Total Calories
Time Cap: 15:00
Kilograms: 60/43, Beg: 30/20, Int: 50/35
Scaling Options
Beginner
5 Box / Plate Hops Jumps
8 Power Cleans @ 65/45 lbs
Max Calorie Row / Bike in remaining time
Intermediate
5 High Box Jumps
10 Power Cleans @ 115/75 lbs
Max Calorie Row / Bike in remaining time
ACCESSORY / EXTRA (Checkmark)
Unweighted Bulgarian Split Squats
3 x 10/10
Goal: Lower Body Strength and Stability Accessory