CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
Tabata (2x at each station)
– Jump Rope
– Air Squats
– Jump Rope
– Jumping Lunges / Reverse lunges
B. MOBILITY/ACTIVATION (3:00)
2 sets
10 Heel elevated Squats
5-10 Toe Elevated Squats
C1. SPECIFIC (8:00)
5 Tempo Back Squats @ 3.1.X.1
Ramp up
3 @ 30%
3 @ 45%
3 @ 55%
3 @ 65%
3 @ 75%
3 @ 80%
C2. SPECIFIC (3-5:00)
Spend 3-5 minutes going over the Burpee get up over & Scales.
()
()
()
Back Squat
5 x 3 @ 82-85%
Rest 1:30- 2:00 between sets.
Score: Weight
TC: 14 minutes
Scaling Options
Beginner
5 x 3 @ Tempo 3.1.X.1, TEchnical load
Intermediate
As written
METCON (Time)
10 Rounds for time
6 Burpee Climb up overs
30 Double unders
Score: Time
TC: 12 min
Scaling Options
Beginner
6 Burpee step up overs
30 Single under
Intermediate
As written
Team version, You go I go
Amrap 12 minutes
4 Burpee climb up overs
30 double unders
()
ACCESSORY / EXTRA (Checkmark)
5 sets of
20 sec on, 40 second off on any machine, as hard as possible
Goal: Anaerobic Conditioning