CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
Amrap 5 minutes
20 Jumping Jacks
10 Reverse Lunges + Samson Stretch
5 Inchworm into Jump Squat
B. MOBILITY/ACTIVATION (2:00)
Romanian Deadlift with Reach
– 5-10/Leg
C1. SPECIFIC (6:00)
Back Rack Romanian Deadlift
– 8/8 Split Squat, Empty Bar
– 6/6 BSS, Empty Bar
– Ramp up to workout weight in sets of 5
C2. SPECIFIC (4:00)
Wall Balls
– 5 Medicine Ball Squats
– 2 x 5 Wall Balls, Focus on catching the ball high
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Machine
2 x
– 0:20 Easy
– 0:20 Moderate
– 0:20 Hard
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BULGARIAN SPLIT SQUAT (4 Rounds for weight)
Back Rack Bulgarian Split Squat
4 x 15/15 @ Moderate to Light
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
Unweighted Bulgarian Split Squat
3 x 10-15/Leg
Intermediate
As written
Fitness
3-4 Sets
10-15 Unweighted BSS/ Leg
1:00 Calories on a Machine
Rest 1:00 Between Sets
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METCON (Time)
3 Rounds for Time
50/35 Calorie on a Machine / 600m Run
35 Wall Balls @ 20/14 lbs
RX+ Wall Balls @ 30/20 lbs
Score: Time
Time Cap: 17:00
Kilograms: 9/6, Beg: 5/4, Int: 7/5
Scaling Options:
Beginner
3 Rounds
25/15 Cal Machine
25 Wall Balls @ 12/8 lbs
Intermediate
3 Rounds
50/35 Cal Machine
35 Wall Balls @ 16/12 lbs
TEAM METCON (Time)
3 Rounds for time
– 60/45 Calorie on a Machine / 600m Run
– 50 Wall Balls @ 20/14 lbs
ACCESSORY / EXTRA (3 Rounds for reps)
Frog Pumps
3 x 1:00 Max Reps, Rest 1-2:00
Goal: Glute Accessory