CROSSFIT BRACKNELL – CrossFit
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
—-
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
()
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