CROSSFIT BRACKNELL – CrossFit
WARM UP (INDY) (No Measure)
A. GENERAL (6:00)
Amrap 6
5 Plate Ground to Overhead
5 Beat Swings
10 Reverse Lunges
B. MOBILITY/ACTIVATION (4:00)
2 Sets
5 Scap Pull ups
10 Wide stance Plate Good Mornings
C1. SPECIFIC (10:00)
Deadlifts
– 5 Romanian Deadlift, Empty Bar
– 5 Tempo Deadlifts, Empty Bar
– 5 Deadstop Deadlifts, Light
– Ramp up to workout weight in sets of 3
—
Goblet Step up Overs
– 10 Step Up OVers, Unweighted
– 6 Goblet Step up Overs, Workout Weight
—
Chest to Bar Pull ups / Pull ups
– 2 x 5 Beat Swings
– 2 x 3-5 Pull ups / Modification
– 2 x 2-4 Chest to bar pull ups / Modification.
WARM UP (TEAM) (No Measure)
A. GENERAL (6:00)
Amrap 6
5 Plate Ground to Overhead
5 Beat Swings
10 Reverse Lunges
B. MOBILITY/ACTIVATION (4:00)
2 Sets
5 Scap Pull ups
10 Wide stance Plate Good Mornings
C1. SPECIFIC (10:00)
Deadlifts
– 5 Romanian Deadlift, Empty Bar
– 5 Tempo Deadlifts, Empty Bar
– 5 Deadstop Deadlifts, Light
– Ramp up to workout weight in sets of 3
—
Goblet Reverse Lunges
– 10 Reverse Lunges, unweighted
– 10 Reverse lunges, with workout weight
—
Chest to Bar Pull ups / Pull ups
– 2 x 5 Beat Swings
– 2 x 3-5 Pull ups / Modification
– 2 x 2-4 Chest to bar pull ups / Modification.
()
METCON (Time)
10 Rounds for Time
10 Deadlifts @ 185/135 lbs
10 Goblets Step Up Overs @ 53/35 lbs, 20”
10 Chest to Bar Pull ups
Score: Time
Time Cap: 26:00
Kilograms: 84/60, Beg: 43/30, Int: 70/47
Scaling Options
Beginner
10 Deadlifts @ 95/65 lbs
10 Step up overs @ Low Box
10 Ring rows
Intermediate
10 Deadlifts @ 155/105 lbs
10 Goblets Step Up Overs @ 44/26 lbs
5-10 Pull ups, Assisted as needed
TEAM METCON (Time)
In Teams of 3
10 Rounds for Time, In Synchronized Fashion, 2 Partners Working at a time.
10 Deadlifts @ 155/105 lbs
10 Goblets Reverse Lunges @ 53/35 lbs
10 Chest to Bar Pull ups
Score: Time
Time Cap: 28:00
Kilograms: 84/60, Beg: 43/30, Int: 70/47
Scaling Options
Beginner
10 Deadlifts @ 95/65 lbs
10 Step up overs @ Low Box
10 Ring Rows
Intermediate
10 Deadlifts @ 155/105 lbs
10 Goblets Step Up Overs @ 44/26 lbs
10 Pull ups, Assisted As Needed
ACCESSORY / EXTRA (AMRAP – Reps)
EMOM 10
0:40 Burpee Box Jump Overs
Goal: Conditioning Accessory