CROSSFIT BRACKNELL – CrossFit
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
()
()
()
()
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