CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (7:30)
3 x 0:20 on, 0:10 / Station
– Air Squats
– Single Unders
– Reverse Lunges
– Hollow Rocks
– Light Alternating Plate Flips
B. MOBILITY / ACTIVATION (5:00)
1:00 / Side Banded Ankle Rocks
1:00 / Side Thread the Kneedle
1:00 Front Rack Elbow Rotations
C. SPECIFIC (10:00)
Thrusters & Lunges, Empty Bar
– 7 Front Squats, Thruster Grip
– 7 Push Press, Pause 2s at the top
– 7 Thrusters, Pause 2s at the top
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– 5/5 Split Squats
– 10 Bodyweight Lunges
– 10 Empty Bar Lunges (Reverse or Forward)
Ramp up
– 6 Thrusters @ Light
– 6 Lunges @ Light
– 6 Thrusters @ Moderate
– 6 Lunges @ Moderate
– 5 Thrusters @ Workout Weight
– 4 Lunges @ Workout Weight
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Practice Round
– 3 Thrusters
– 4 Lunges
– 10-15 Double Unders
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METCON (AMRAP – Rounds and Reps)
“The Man in the Red Bandana”
AMRAP 19
5 Thrusters @ 135/95 lbs
17 Front Rack Lunges 135/95 lbs
77 Double Unders
200.1 m Plate Carry @ 45/35lbs
Score: Rounds & Reps
Time Cap: 19:00
Kilograms:
RX: 60/43 & 20/15 (or 10)
Beg: 25/20 & 5
Int: 52/35 & 15(or 20)/10
Scaling Options
Beginner
5 Thrusters @ 45/35 lbs
17 Front Rack Lunges 45/35 lbs
77 Single Unders
200.1M Plate Carry @ 15/10lbs
Intermediate
5 Thrusters @ 95/75 lbs
17 Front Rack Lunges @ 115/75 lbs
77 Double Unders
200.1M Plate Carry @ 35/25lbs
POST METCON (OPTIONAL) (Checkmark)
Coach Choice Finisher
ACCESSORY / EXTRA (Checkmark)
3 Sets
10/10 Single Arm Band Row (one arm at a time)
10-15 Band Pull Aparts – hold Extension for 2s
Goal: Upper Back Accessory