CROSSFIT BRACKNELL – CrossFit
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
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– Begin Ramp up
C2. SPECIFIC (6:00)
Kettlebell Swing
– 5 Single Russian Swings
– 2 x 5 Kettlebell Swings
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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