CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
2 minutes on machine
25′ Samson Stretch lunges
25′ Hamstring Scoops
25′ Side lunges
25′ Walking lunge
B. MOBILITY / ACTIVATION (1:00)
PNF Thoracic extension against wall
5 reps
push against wall 5 seconds and come down to stretch for 5-10 seconds
C1. SPECIFIC (5:00)
Wall Walks
3 Pike ups + leg reach
3 Pike ups + 2 Steps
3 Wall walks (stop half way if needed)
—-
KBS
5 Russian KBS
5 KBS
—
Running
2 Sets
25′ A skip
25′ Butt kicks50′ Side shuffle (out and back facing same direction)
()
CONDITIONING (Checkmark)
EMOM 20
1- 5 Wall walks
2- 15 KBS @ 70/53 lbs
3- 200m run
4- Active Rest*
* walk or machine
Score: Checkmark
TC: 20 minutes
KG: 32/24
Scaling Options
Beginner
– 5 Inchworm push ups
– 15 Russian KBS @ 26/18
– 100m jog or 6 shuttle runs
– Rest
Intermediate
1- 5 x 1/2 Wall walks
2- 15 KBS @ 53/35 lbs
3- 200m run
4- Active Rest*
ACCESSORY / EXTRA (Checkmark)
3 sets
25′ Silverback Swings
50′ Walking lunges, goblet
-Rest 1-2 minutes b/w-
Goal: Post Chain accessory