CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
Coach Says Jump rope
While Members are performing Single unders, Call out these Reps / “Challenge”
– Slow Skips
– Fastest Singles Possible
– Backward Single Unders
– Alternating Single Leg Skips
B. MOBILITY/ACTIVATION (5:00)
1. HIp 90/90 + Raise
20 Total Reps
2. Barbell Squat Ankle Stretch
1:00
3. Calf Raises
20 Total reps
C1. SPECIFIC (8:00)
Front Squat
2 Sets
– 0:20 Chair Hold
– 5 Jump Squats
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– 5 Front Squats @ Empty Bar, Pause in Bottom
– 5 Front Squats @ 30%
– 5 Front Squats @ 40%
– 5 Front Squats @ 50%
– 5 Front Squats @ 60%
– 3 Front Squats @ 65%
– 3 Front Squats @ 70%
C2. SPECIFIC
Take 1-2:00 To go over Each movement or perform the first round along with members in the 5 minute Amrap
METCON (Weight)
Every 2:00 x 10
5 Front Squats @ 65-75%
35 Double Unders
Score: Weight
Time cap: 20:00
Kilograms: N/A
Scaling Options:
Beginner
5 Front Squats, Technical Load
45 Single Unders
Intermediate
5 Front Squats 65-75%
25-35 Double Unders
POST METCON (OPTIONAL) (AMRAP – Rounds and Reps)
Amrap 5
10 Russian Twists
8 Plank Drag Throughs with Plate
6 Seated Around the World
@ 25/15 lbs
Score: Rounds & Reps
Time Cap: 5:00
Kilograms: 10/7
Scaling Options
Beginner
@ 15/10 lbs
Intermediate
As written
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ACCESSORY / EXTRA (Checkmark)
Reverse Snow Angels
3 x 8-12
Goal: Upper & Mid Back Accessory