CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
EMOM 6
Odd- 5 Burpees / Down & ups + Alternating lunges in remaining time
Even- 5 Plank to downward dog + Mountain climbers in remaining time
B. MOBILITY / ACTIVATION (2:00)
Hip to Lat Stretch on Rig
5 Reps / Side
C. SPECIFIC (7:00)
– 5 Romanian Deadlift
– 5 Muscle Clean
– 5 Tempo Power Clean
– 5 Shoulder Press
– 5 Shoulder to Overhead
—
– 10 Alternating Lunges, bodyweight
– 6 Overhead Lunges, Empty bar
– Ramp up to workout weight
C2. SPECIFIC (5:00)
Floor Press
– 5 Glute Bridge Floor press, Empty bar
– Ramp up to workout weight
—
Wall Walks
2-4 Pike Up against Wall
2-4 Half Wall Walks
1-2 Wall Walks
()
()
WEIGHTIFTING (6 Rounds for weight)
E2MOM x 6
5 Power Cleans
5 Shoulder to Overhead
50′ Overhead Walking Lunges
Score: Weight
Time Cap: 12:00
KG: NA
Scaling Options
Beginner
10 Power Cleans
50′ Front Rack Walking Lunges
Intermediate
As Written
METCON (Time)
For time
3 rounds for time
75 Sit-ups
10 Glute Bridge Floor Press @ 135/95 lbs
5 Wall Walks
RX+ 50′ Handstand Walk
Score: Time
Time Cap: 13:00
Kilograms: 60/43, Beg: 30/20, 10/7.5, Int: 52/35
Scaling Options
Beginner
3 rounds for time
75 Sit-ups
10 Floor Press @ 65/45 lbs
75′ Plate Overhead Carry @ 25/15 lbs
Intermediate
3 rounds for time
75 Sit-ups
10 Glute Bridge Floor Press @ 115/75 lbs
5 Half Wall Walks
ACCESSORY / EXTRA (Checkmark)
3 x 10 Toes up Romanian Deadlifts
Goal: Hamstring Accessory