CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (8-12:00)
EMOM 8-12
– 1: 0:45 Bike
– 2: 0:45 Samson Stretch Reverse Lunges
– 3: 0:45 Squat Thrust
– 4: 0:45 Banded Monster Walk
B. MOBILITY / ACTIVATION (3:00)
Adductor Rockbacks
10-15/Side
C. SPECIFIC (6:00)
– 10 Wide Stance Air Squats, pause in bottom for 2 seconds
– 10 Cossack Squats
– 5/5 Quadruped Firehydrants
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Go Over points of Performances of each movement.
C2. SPECIFIC (3-5:00)
Set up and Go over movements for workout.
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STRENGTH (Checkmark)
4 Sets
10/10 Drop Lateral Lunge
10/10 Curtsy Lunges
Rest 1:30-2:00 Between Sets
Score: Checkmark
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
6/6 Lateral Lunge
6/6 Curtsy Lunges
Intermediate
As written
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METCON (Time)
For Time:
21-18-15-12-9-6-3
Calorie C2 Bike
Box Jumps. Step Down @ 24/20”
Score: Time
Time Cap: 14:00
Kilograms: N/A
Scaling Options:
Beginner
For Time:
18-15-12-9-6-3
Calorie Bike
Low Box Jumps or Step up
Intermediate
As Written
ACCESSORY / EXTRA (Checkmark)
Reverse Plank Hold
4 x 1:00 on, Rest 1:00
Goal: Posterior Chain Accessory