CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (5:00)

2 Rounds

:30 Shuttle Runs

25′ Samson Stretch lunges

:30 Shuttle Runs

25′ Banded Monster Walk

B. MOBILITY/ACTIVATION (2:00)

Elevated Banded ankle rocks

– 10 Reps / side @ 5 second hold in compression

C1. SPECIFIC (6:00)

– 5 Pause Back Squats, Empty Bar

– 5 Tempo Back Squats, Slow Eccentric and fast Concentric



– Begin Ramp up

C2. SPECIFIC (6:00)

Kettlebell Swing

– 5 Single Russian Swings

– 2 x 5 Kettlebell Swings



Walking Lunges

– 25′ Walking Lunge steps, Unweighted

– 25′ Workout Weight & Grip Walking Lunges (1 Dumbbell + 1 Kettlebell)

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WEIGHTLIFTING (6 Rounds for weight)

6 sets of

2 Back Squats, Ascending

3 Counter Movement Jumps

Rest 1:00-1:30 Between Sets

TC: 15 Minutes

Score: Weight

Scaling Options

Beginner

5 x 3 @ 31×1 tempo

Intermediate

As written

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METCON (Time)

5 rounds for Time

20 Kettlebell Swings @ 53/35 lbs

50′ Mix Grip Walking Lunges @ 53/35 lbs & 50/35 lbs

Score: Time

Time Cap: 14:00

Kilograms: 24/16 & 22.5/15, Beg: 12/9, Int: 20/12 & 15/9

Scaling options

Beginner

20 Russian Kettlebell Swings @ 26/18 lbs

50′ Unweighted Walking Lunges

Intermediate

20 Kettlebell Swings @ 44/26 lbs

50′ Mix Grip Walking Lunges @ 44/26 lbs + 35/20 lbs

ACCESSORY / EXTRA (Checkmark)

Poliquin Step-ups

3 x 10/10

Goal: Knee Health

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