CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (3:00)
3 Minute on machine
Changing RPM or Stroke rate every 20 seconds, start low
B. MOBILITY / ACTIVATION (2:00)
1. PNF Pigeon Stretch
5 reps of 5-7 seconds press downs + 5-7 seconds stretch
C. SPECIFIC (8:00)
Thrusters, Empty Bar
– 5 Front Squats, Talk about Squat mechanics
– 5 Push Press, Talk about elbow position
– 5 Thrusters, Not cycling, reset every rep
– 5 Thrusters, Cycling, Pause at the top (focus on coordination)
—
Ramp up to workout weight
C2. Ramp up aerobic system
Individual or with a partner
2-4 x 20 seconds hard on machine + rest
METCON (AMRAP – Reps)
EMOM 8
Odd- 30 sec Cal Machine
Even- 30 sec Thrusters @ 95/65 lbs
Rest 2 minutes
EMOM 8
Odd- 30 sec Burpees
Even- 30 sec Cal Machine
Rest 2 minutes
EMOM 8
Odd- 30 sec Thrusters @ 95/65 lbs
Even- 30 sec Burpee Over bar
RX+ 135/95 lbs (or heavier than RX)
Score: Reps on each EMOM
TC: 28 minutes
KG: 43/30, Beg: 20/15, Int 35/25
Scaling Options
Beginner
As written, reduce load on thrusters to 45/35 lbs
No push up burpees
Intermediate
As written, reduce load on thrusters to 75/55 lbs
POST METCON (Checkmark)
Plank unilateral KB Scissors (in and outs)
20 total reps per side, broken up as desired
Score: Checkmark
TC: 4:00
Scaling Options
Beginner
Plank Hold
()
ACCESSORY / EXTRA (AMRAP – Reps)
Overhead Sit-ups
Tabata @ 25/15 lbs
*Tabata = 8 sets of 20 seconds on, 10 seconds off
Goal: Overhead & Core Endurance