CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (5:00)

Amrap 5

5 Burpees / No Push up Burpees

5/5 RDL with reach, unweighted

5/5 Single Leg Glute Bridge

B. MOBILITY / ACTIVATION (3:00)

2 sets

10/10 Adductor Rockbacks

5/5 Quadruped Firehydrants

C. SPECIFIC (6:00)

Demonstrate movement and Set-up for each movement.

– 2 x 4/4 Unilateral Hip Thrusts

– 2 x 4/4 Drop Lateral Lunges

C2. SPECIFIC (5:00)

Grab workout Dumbbells and practice each movement

5 Dumbbell Deadlifts

3 Dumbbell Hang Power Cleans

3 Dumbell Push Press

3 Dumbell Push Jerks

3 Burpees

1-3 Devil’s Press

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ACCESSORY (Checkmark)

4 sets

12/12 Unilateral Hip Thrusts

12/12 Drop Lateral Lunge

Rest 1:00-1:30 Between Sets

Score: Checkmark

Time Cap: 12:00

Kilograms: N/A

Scaling Options

Beginner

6-9 Reps

Intermediate

As Written

METCON (Time)

5 rounds for Time

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell Should to Overhead

3 Devil’s Presses

@ 50/35 lbs x 2

Score: Time

Time Cap: 10:00

KG: 22.5/15

Scaling options

Beginner

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell Should to Overhead

3 Devil’s Presses, No Push up

@ 25/15 lbs x 2

Intermediate

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell Should to Overhead

3 Devil’s Presses

@ 35/20 lbs x 2

ACCESSORY / EXTRA (AMRAP – Reps)

Tabata Banded Monster Walk

8 x 20 seconds on, 10 seconds off

Goal: Glute Accessory

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