CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
400m jog or 2:00 Machine
2 rounds
– 10-14 Static A Skip
– 10 In and out Squats
– 5-10 Squat to Press
B. MOBILITY / ACTIVATION (5:00)
1-2 sets
– 8/8 Ankle Stretch on Box
– 5/5 Lateral Step Ups
C1. SPECIFIC (8:00)
– 5 Empty Bar Front Squat
– 3 Front Squat @ 40%
– 3 Front Squat @ 50%
– 3 Front Squats @ 55%
All Front Squats done as: 3.1.X.1
C2. SPECIFIC (8:00)
Suitcase Step up Overs
– 6-10 Step Ups, Unweighted
– 6-10 Step ups @ Workout Weight
– 6 Step up Overs @ Workout Weight
—
Thrusters
– 5 Push Press, Empty Bar
– 5 Thrusters, Empty Bar
– 5 Thrusters @ light or Workout Weight
– 3-5 Thrusters @ Workout Weight
Front Squat
5 @ 60%
5 @ 65%
3 @ 70%
3 @ 75%
3 @ 78%
Tempo 3.1.X.1
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
Across, Moderate to Light load
Intermediate
As Written
Fitness
5 x 5 @ RPE 7/10
1:30 Recovery on a machine between sets.
()
METCON (Time)
21-15-9
Suitcase Step up Overs @ 50/35 lbs, 20″
Thrusters @ 75/55 lbs
Run 400m
Score: Time
Time Cap: 12:00
Kilograms:
RX: 22.5/15 & 43/30
Beg: 20/15
Int: 15/9 & 35/25
Scaling Options
Beginner
Step up Overs @ 20/16″, Unweighted
Thrusters @ 45/35 lbs
200m Run
Intermediate
Suitcase Step up Overs @ 35/20 lbs, 20″
Thrusters @ 65/45 lbs
Run 400m
ACCESSORY / EXTRA (Checkmark)
3 Sets
25’ Death March
25’ Silverback Swings
Goal: Posterior Chain Accessory