CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
Partner Warm up, in pairs
2 rounds
10 Burpee over partner (total)
10 Alternating step up
10 Med ball chest pass
Alternating step ups has athletes going you go I go every rep for a total of 10 reps
B. MOBILITY / ACTIVATION (1:30)
Ankle Stretch on Box, knees over toes
5 reps each side
C1. SPECIFIC (5:00)
6 Tempo jumping squats, unweighted
3 Med Ball hip toss
6 Tempo front squats, empty bar
3 Med Ball Hip toss
6 Front Squats, speed, lightly loaded
3 Med ball hip toss
C2. SPECIFIC (5:00)
Grab Workout weight DBs
3 Hang muscle cleans
3 Hang Power Cleans
—
Box Jumps
4 Step up overs (normal height)
4 Box jump overs (normal height)
4 Box jumps, workout height
()
()
Front Squat (6 sets
6 Front Squats @ 40%
6 Med Ball hip tosses
-Rest 1:30 b/w-
Score: Weight
TC: 16 minutes
KG: N/A
Scaling Options
Beginner
4 Front Squats, light
3 Med Ball hip toss
Intermediate
As written
)
6 sets
6 Front Squats @ 40%
6 Med Ball hip tosses
-Rest 1:30 b/w-
Score: Weight
TC: 16 minutes
KG: N/A
Scaling Options
Beginner
4 Front Squats, light
3 Med Ball hip toss
Intermediate
As written
METCON (AMRAP – Rounds and Reps)
Amrap 12 minutes
12 DB Hang cleans 50/35 lbs x 2
12 Box Jump Over @ 30/24″
Score: Rounds & Reps
TC: 12 minutes
KG: 22.5/15 (12/8, 15/10)
Scaling Options
Beginner
8 DB Hang cleans 25/15 lbs x 2
8 Plate Hop over
Intermediate
12 DB Hang cleans 35/20 lbs x 2
12 Box Jump Over @ 24/20″
ACCESSORY / EXTRA (3 Rounds for reps)
3 sets of 1:00 on, 1:00 off
Hollow body rock
Goal: Core accessory