CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (10:00)
2 Rounds of
30-45 Single Unders
8/8 Lateral Lunge
12 Forward Lunges
-Into-
Cone Grab Game
The game can be played by having members squat and touch various body parts that you call out. Yell “Cone!” for them to grab a cone. Alternatively, have members shuttle from the cones to the extremities of the gym and yell “Cone” for them to stop and grab a cone.
B. MOBILITY/ACTIVATION (2:00)
– 10 Plank to downward dog + calf pedals
– 10/10 Groiners
C. SPECIFIC (6:00)
Front Squat
– 5 Reps @ Empty Bar, Pause 3 Seconds in the bottom
– 5 Reps @ 30%
– 5 Reps @ 40%
– 5 Reps @ 45%
C2. SPECIFIC (6:00)
Deadlifts
– 20 Single / Double Unders
– 8 Reps @ Very light, focus on lat engagement
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– 20 Single / Double Unders
– 6 Deadlifts @ Light bar
—
– 20 Single / Double Unders
– 4 Deadlifts @ heavier
—
– 20 Single / Double Unders
– 3 Deadlifts @ Workout weight
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Front Squat
5 x 5 @ 50%
Rest 1:00-2:00
Score: Weight
Time Cap: 15:00
Kilograms: N/A
Scaling Options
Beginner
5 x 5 @ Light Weight
Intermediate
As Written
METCON (Checkmark)
EMOM 5 x 2
25 Double Unders
3-5 Deadlifts @ 225/155 lbs
Rest 1:00 Between EMOMs
RX+ 20 Heavy Rope Double Unders
Score: Checkmark
Time Cap: 11:00
Kilograms: 100/70, Beg: N/A, Int: 84/60
Scaling Options
Beginner
3 Deadlifts @ Moderate to light
25-35 Single Unders
Intermediate
25 Double Unders
3 Deadlifts @ 185/135 lbs
ACCESSORY / EXTRA (Checkmark)
Reverse Hyper Extensions
3 x 20 On GHD or Bench
Goal: Lower Back Decompression