CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (6:00)
3 sets
30 sec air bike or machine or shuttle run
25′ Crab walk, Forward
25′ Broad jump
B. MOBILITY / ACTIVATION (2:00)
Hip to lat stretch on rig
45sec / side
C1. SPECIFIC (8:00)
1-2 x 10 Air squats, AFAP
10 Empty bar front squats, fast
Ramp up to 40-50%
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Russian KBS
5-8 Russian swing at workout weight
5-8 Banded russian swings @ Workout weight
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4 Front Squats
2 Banded Russian swings
C2. SPECIFIC
Ramp up Deadlifts
5 @ Weight already on the bar
3 @ Heavier
3 @ heavier / Workout weight
3 @ heavier if needed
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Front Squat
4 sets
4 Front Squats @ 40-50%, Speed
6 Banded Russian KBS
4 Front Squats @ 40-50%, Speed
-Rest 1:00 b/w-
Score: Weight on Front Squats
TC: 10 minutes
KG: N/A
Scaling Options
Beginner
6 Front Squats @ light
6 Russian KBS
Intermediate
As written
METCON (5 Rounds for time)
5 Round, each for time
15/12 Cal Air Bike
9 Deadlifts @ 275/185 lbs (or 75%)
6 Burpee Broad jumps
-Rest 1:00 b/w-
Score: Each round for time
TC: 16 minutes
KG: 60/43
Scaling Options
Beginner
40 sec, Max cals
9 Deadlifts @ moderate to heavy
3 Burpees
Intermediate
15/12 Cal Air Bike
9 Deadlifts @ 225/155 (75%)
6 Burpee broad jump
ACCESSORY / EXTRA (Checkmark)
3 sets
20 Band squat pull through, fast
10 KB Sumo deadlift High pulls
Goal: Post chain development
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Olympic Weightlifting
Warm Up with:
3×5 Jumps onto Plate(s) (straight leg landing)
3 x 3 Tall Clean (speed under bar)
4 x 3 Split Jerk (aggressive feet)
start empty bar/light and build as desired)
Working Sets:
4 Sets of 1 Clean + 1 Hang Clean
4 Sets of 4 Front Squat (for load) into 4 Jump Lunges (max height)