CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
Easy 200m jog / 1:00 Machine
2 Rounds
8/8 Lateral Step up
8 Air Squats
B. MOBILITY / ACTIVATION (2:00)
Ankle stretch on box
C1. SPECIFIC
Empty bar
4 Eccentric Front Squat, fast ascent
4 Jump Squats
—
Lightly loaded
4 Front Squats, speed
4 Seated vertical jumps
—
Workout weight
4 Front Squats, speed
4 Weighted Vertical jumps
C2. SPECIFIC
Burpee Box jump overs
4 Burpees step up over
4 Burpee Box jump over
—-
DB Snatch
4 DB Snatch @ workout weight
()
()
Front Squat
6 sets
4 Front Squats @ 40%, Speed
4 Weighted seated vertical jumps
-Rest 1:30-
Score: Weight on Front Squats
TC: 15 minutes
KG: N/A
Scaling Options
Beginner
4 Front Squats
Unweighted seated vertical jumps / quarter squat jumps
Intermediate
As written
METCON (4 Rounds for reps)
EMOM x 16
1- Max rep Burpee Box jump overs, 24/20”
2- Active rest
3- Max rep DB Snatch @ 50/35 lbs
4- Active rest
RX + 70/50 lbs
Score: Total Reps
TC: 16 minutes
KG: 22.5/35
Scaling Options
Beginner
1- Max rep Burpee Plate hops
2- Rest / Active rest
3- Max rep DB Snatch @ 25/15 lbs
4- Rest / Active rest
Intermediate
1- Max rep Burpee Box jump overs, 24/20″
2- Active rest
3- Max rep DB Snatch @ 35/20 lbs
4- Active rest
ACCESSORY / EXTRA (Checkmark)
Weighted hollow body hold
3 x 60sec