CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (3:00)

2 rounds

10 Samson Stretch Lunges

5′ Inchworms

10 Alternating Lateral Lunge

B. MOBILITY / ACTIVATION (2:00)

Lateral Step ups, knees over toes

1-2 x 6/6

C1. SPECIFIC (6:00)

Front Squat

5 reps @ 5.2.X.1, Empty bar

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Ramp up to first set of 10 in sets of 5

C2. SPECIFIC (6:00)

Box Jumps

6 Step ups

3 x 4 Hops + 1 Jump, Step down

6 Box Jumps + Step down



6 Forward Lunges Unweighted (focus on knees)

6 Front Rack Forward Lunges, empty bar

6 Forward lunges, Workout weight

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Front Squat

3 x 10, ascending

Score: Weight

TC: 10 minutes

KG: N/A

Scaling Options

Beginner

3 x 6-8

Intermediate

As Written

METCON (AMRAP – Rounds and Reps)

Amrap 18 minutes

18 Box Jumps @ 24/20″, Step down

18 AbMat Sit-Ups

18 Forward Lunges @ 95/65 lbs

Score: Rounds & Reps

TC: 18 minutes

KG: 43/30, Beg: 20/15, Int: 35/25

Scaling Options

Beginner

12 Low Box Jump

12 AbMat Sit-ups

12 Forward Lunges @ 45/35 lbs or Unweighted

Intermediate

18 Box Jumps @ 24/20″

18 AbMat Sit-Ups

18 Forward Lunges @ 75/55 lbs

ACCESSORY / EXTRA (Checkmark)

Plank Bird Dogs

3 x 10-20 reps

Goal: Transverse Core Work

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