CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
In Pairs
2 Sets
3:00 Row / Machine
3:00 Amrap
– 4 Inchworm into Squat
– 4 Lateral Lunges
– 4 Push up + Down Dog
– 4 Beat Swings
B. MOBILITY/ACTIVATION (6:00)
1. PNF Pigeon Stretch
90 seconds / side
(PNF = Contract, pushing knee down 5-6 sec, then relaxing onto elbows)
2. ACTIVATION
2 Sets
10 Banded Monster Walk Steps
5 Jump Squats
C1. SPECIFIC (3:00, exc Ramp up)
3 Jumping Back squats, Empty Bar
3 Speed Back Squats, Light
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Ramp up
3 @ 50%
2 @ 60%
2 @ 70%
2 @ 75%
1 @ 80%
C2. SPECIFIC
Toes to Bar
– 2 x 5 Beat Swings
– 2 x 2-4 Swinging Knee / Leg Raises
– 2 x 2-4 Toes to Bar / Attempts
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2 rounds of:
0:20 Machine
0:20 Burpees
0:20 On, 0:10 Transition
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Back Squat
Work up to a 1-Rep Max Back Squat
Score: Weight
Time Cap: 20:00
Kilograms: N/A
Scaling Options
Beginner
5-7 x 2, Tempo: 3.1.X.1
Intermediate
As Written
METCON (3 Rounds for reps)
3 rounds for Reps
1:00 Max Calories on a Machine
1:00 Max Toes to Bar
1:00 Max Burpees
Score: Total Reps
Time Cap: 9:00
Kilograms: 22.5/15, Beg: 20/15, Int: 35/25
Scaling Options
Beginner
1:00 Max Distance on Machine
1:00 Max Hanging Knee Raises / Ab Mat Sit-ups
1:00 Max Burpees
Intermediate
1:00 Max Distance on Machine
1:00 Max Swinging Leg Raises
1:00 Max Burpees
ACCESSORY / EXTRA (Checkmark)
3 Sets
10 Skater Hops, Stick the Landing
4 Band Resisted Broad Jumps
Goal: Power Accessory