CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
Coach Says 5:00
Have members perform shuttle runs or time on the machines can every so often, call out reps of movements:
– Air Squats
– Lateral Lunges
– Jumping Jacks
– Burpees
– Etc
B. MOBILITY / ACTIVATION (2:00)
10/10 Adductor Rock Backs
C. SPECIFIC (8:00)
– 5 Back Squats, Tempo: 5.3.X.1, Empty Bar
– 3 Back Squats, 40%
– 3 Back Squats, 50%
– 3 Back Squats, 60%
– 3 Back Squats, 70%
– Ramp up Back Squats in sets of 3
C2. SPECIFIC (6:00)
Thrusters
– 5 Front Squats
– 5 Push Press
– 5 Thrusters, Pause at the Top
– Ramp up to Workout Weight in sets of 2-3
—
Practice Round
– 3 Thrusters
– 3 Burpees to Target
()
Back Squat
Every 2:00 x 5
2 Back squats, @ ascending
*Begin @ 75%
Score: Weight
TC: 10:00
Kilograms: N/A
Scaling Options
Beginner
5 x 2, Across, 3.1.X.1 tempo
Intermediate
As written
Fitness
Every 2:00 x 5
2 Back squats, @ Moderate
10 Skater Jumps
5 Jump Squats
METCON (Time)
For Time
15-12-9-6-3
Thrusters @ 135/95 lbs
Burpee to Target
Score: Time
Time Cap: 10:00
Kilograms: 60/43, Beg:30/20, Int: 52/35
Scaling Options:
Beginner
Thrusters @ 65/45 lbs
Burpees
Intermediate
Thrusters @ 115/75 lbs
Burpee to Target
ACCESSORY / EXTRA (Checkmark)
Feet Elevated Glute Bridge
3 x 15-20
Goal: Glute & Low Back Accessory