CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
“Coach Says”
Have members run around the gym or in shuttles. Call out reps of:
– 5-10 Air Squats
– 6-10 Reverse Lunges
– 5-10 Sumo Squats
– 5 Jump Squats
– 5-10 Glute Bridge
B. MOBILITY/ACTIVATION (1:00)
Squat to Reach
10-12 Reps
C1. SPECIFIC (12:00)
Back Squat
– 6 Tempo Back Squats, Empty Bar (3.3.X.1)
– 3 Tempo Back Squats, light (3.1.X.1)
– Ramp up to workout weight in sets of 3
C2. SPECIFIC (4:00)
Box Jumps
– 2 x 6 Pogo Jumps (Jump higher on second set)
– 6 Step ups
– 6 Box Jumps + Step Down
()
Back Squat
Every 2:00 x 5
3 @ 85%
Score: Weight
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
Tempo Back Squat 3.1.0.1
Intermediate
As written
METCON (8 Rounds for time)
Every 2:00 x 4
15/12 Calorie Row / 200m Run
6-8 Box Jumps, Step Down @ 30/24″
Into
Every 2:00 x 4
10-12 Box Jumps, Step Down @ 24/20″
10/8 Calorie Row / 100m Run
Score: Each set for Time
Time Cap: 16:00
Kilograms: N/A
Scaling Options
Beginner
1:00 Cal Row / Run
8 Box Step ups @ 20″
– Into
Every 2:00 x 4
8 Box Step ups @ 20″
1:00 Cal Row / Run
Intermediate
As Written, reduce high box jump reps if needed
ACCESSORY / EXTRA (Checkmark)
Single Leg Glute Bridge
3 x 10/10