CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
AMRAP 6
– 100′ Shuttle runs / 200m Run
– 10 Hollow Body Band Pull Back
– 10 Toe Touch / Sky Touch
B. MOBILITY / ACTIVATION (10:00)
1. 2 sets
– 12/12 Ballistic Leg Swings
– 12/12 Calf Raises
2. Skips
2-3 Rounds of
– 25’ A Skip, 25’ Jog Back
– 25’ Butt Kicks, 25’ Jog Back
– 25’ Straight Leg Shuffle, 25’ Jog Back
C1. SPECIFIC (8:00)
Toes to Bar
– 2 x 2-4 Beat Swings
– 2 x 2-4 Swinging Leg Raises (Straight Legs)
– 2 x 2-4 Toes to Bar / Modification/ Attempts
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Box Jumps
– 10 Step Ups
– 5 x 5 Bounds + 1 Jump + Step Down
– 5-8 Box Jumps + Step Down
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METCON (AMRAP – Rounds and Reps)
AMRAP 24
400m Run
12 Toes to Bar
21 Box Jumps, Step Down @ 24/20″
Score: Rounds & Reps
Time Cap: 24:00
Kilograms: N/A
Scaling Options
Beginner
200m Jog / 2:00 Fan bike
12 Ab mat Sit Ups
16 Step Ups or Low Box Jumps
Intermediate L1
400m run
12 Swinging Leg Raises
21 Box Jumps, Step Down @ 24/20″
Intermediate L2
400m run
6-8 Toes to Bar
21 Box Jumps, Step Down @ 24/20″
Team workout version
While partner 1 runs 400m
Partner 2
Amrap
6-8 Toes to Bar
16 Box Jumps, Step Down
ACCESSORY / EXTRA (Checkmark)
T-Y-M Pull Aparts
2 x 6
1 Rep = 1 T pull, 1 Y Pull, 1 M Pull
Goal: Upper Back Accessory