CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (7:00)
– 400m Jog or 2:00 Shuttle Run
– 2-3 Rounds
10-15 Air Squats
10 Bear Hug Reverse Lunges (Medicine Ball)
5/5 Cossack Squats
B. MOBILITY/ACTIVATION (1:30)
Ankle Stretch
– 5/5 (stretch 5 seconds / rep)
C1. SPECIFIC (10:00)
Back Squat
– 5 Tempo Squats 4.1.X.1 Empty bar / Light
– 5 Jump squats, Empty bar / Light
– Ramp up to workout weight in sets of 1-2
C2. SPECIFIC (5:00)
Toes to Bar
– 2 x 5 Beat Swings
– 2 x 3 Swinging Knee / Leg Raises
– 2 x 3-5 Toes to Bar / Attempts
—
Wall Balls
– 2 x 3-5 Wall Balls
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Back Squat
2 x 2 @ 85%
2 x 2 @ 87%
2 x 2 @ 87-90%
Rest 2:00 Between Sets
Score: Weight
Time Cap: 16:00
Kilograms: N/A
Scaling Options
Beginner
6 x 2 @ Tempo 3.1.X.1, Moderate to light
Intermediate
As Written
METCON (Time)
3 rounds
30 Toes to Bar
30 Wall balls @20/14 lbs
RX+ 30/20lbs
Score: Time
Time Cap: 12:00
Kilograms: 9/6, Beg: 5/4, Int: 7/5, RX+: 14/9
Scaling Options
Beginner
20 Ab Mat Situps
20 Wall Balls @ 12/10 lbs
Intermediate L 1
3 rounds
20 Swinging Leg Raises
30 Wall balls @ 16/12 lbs
Intermediate L 2
3 rounds
10-12 Toes to Bar
30 Wall balls @ 16/12 lbs
Fitness
9 Rounds of
10 Toes to Bar / Abmat Sit ups
10 Wall Balls @ 20/14 or lighter
ACCESSORY / EXTRA (Checkmark)
Reverse Hyper Extensions
3 x 15-20
Goal: Low Back Accessory