CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
EMOM 6
odd- 12-20 Jumping Jacks + 6 Alternating lunges
even- 12-20 Plank Shoulder taps
B. MOBILITY / ACTIVATION (1:30)
Scorpion Stretch
20 total reps
C1. SPECIFIC (5:00)
DB Bent over Row
Find appropriate DB weight for working sets
—
Feet elevated glute bridge
5/5 Not elevated
5/5 Feet elevated as needed
C2. SPECIFIC (3-5:00)
Get ready & Set-up for workout.
WEIGHTLIFTING (3 Rounds for weight)
3 sets
10/10 Feet elevated Glute Bridge
15/15 DB Bent over row
-Rest 2:00 b/w-
Score: Weight on DBs
TC: 12 minutes
KG: N/A
Scaling Options
Beginner
Single leg glute bridge on ground
Intermediate
As written
METCON (5 Rounds for reps)
EMOM 15
1- 45 sec Air squats
2- 45 sec Sit-ups
3- 45 sec Burpees
Score: Reps
TC: 15 minutes
KG: N/A
Scaling Options
Beginner & Intermediate
As written
ACCESSORY / EXTRA (3 Rounds for weight)
DB Alternating Bench press
3 x 12, moderate to heavy load
Goal: Upper body Pressing Accessory