CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
4 sets of
20 Single unders
10 Seated plate presses
5 Seated around the world (change direction each set)
B. MOBILITY / ACTIVATION (2:00)
Lat Smash, barbell in rig
30-45 sec/side
C1. SPECIFIC (5:00)
1-2:00 Split Stance practice
2 x 5 Split Stance press, hold 3 seconds at top, empty bar
—
Ramp up to moderate to heavy load
C2. SPECIFIC (6:00)
Thrusters
– 5 Front Squats, empty bar
– 5 Thrusters, pause at top (coaching descent)
– 5 Thrusters, focusing on cycling
—
Strict pull up
– 3 Scap pull ups
– 3 Pull up negative / Jumping pull up negative
– Ramp up to find weight or appropriate band
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WEIGHTLIFTING (5 Rounds for weight)
E2MOM x 5
3 @ Split Stance Strict Press Moderate to heavy across
Score: Checkmark
TC: 10 minutes
KG: N/A
Scaling Options
Beginner & Intermediate
As written
METCON (Time)
5 rounds for time
60 Double unders
6 Thrusters @ 135/95 lbs
3 Strict Weighted Pull ups @ 35/20 lbs x 1
Score: Time
TC: 13 minutes
KG: 60/43, 16/9
Scaling Options
Beginner
50 Single unders
6 Thrusters @ 64/45 lbs
3 Jumping Pull ups + Negative
Intermediate
40 Double Unders
6 Thrusters @ 115/75lbs
3 Strict pull ups, assisted as needed
ACCESSORY / EXTRA (Checkmark)
Quadruped Unilateral Hip extension
3 x 15/15
Goal: Post Chain Accessory