CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (8:00)
EMOM 8
1- 0:40 Side Shuffle
2- 0:40 Samson Stretch Walking Lunges
3- 0:40 Beat Swings
4- 0:40 Soldier Walk
B. MOBILITY / ACTIVATION (1:00)
Empty Barbell Good Mornings, Wide Stance
10-15 Reps
C2. SPECIFIC (10:00)
Deadlifts
– 5 Empty Bar Romanian Deadlift
– 2 x 3-5 Segmented Deadlifts, Pausing at the knees
– 5 Empty Bar Deadlift, Tempo
– Begin Deadlift Ramp up in sets of 3
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Burpee Pull ups
– 5 Burpees
– 5 Burpee Jump to Beat Swing
– 5 Burpee Pull ups / Jumping pull ups
C2. SPECIFIC
Feet Elevated Ring
– 2 x 3-5, Go Over Points of performances
—
Suitcase Carry
– Find weight for working sets.
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METCON (Time)
21-15-9
Deadlifts @ 275/185 lbs
Burpee Pull ups
RX+ 315/225 lbs
Score: Time
Time Cap: 12:00
KG: 125/84, Beg: 52/35, Int: 100/70
Scaling Options
Beginner
21-15-9
Deadlifts @ 115/75
12-9-6
Burpee Jumping Pull ups
Intermediate
21-15-9
Deadlifts @ 225/155
Burpee Jumping Pull ups
STRENGTH (Checkmark)
3-5 Sets
5-10 Feet Elevated Ring Rows / Body Rows
50′ Heavy Suitcase Carry
Rest 1:00-1:30
Score: Checkmark
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
5 Ring Rows
50′ Suitcase Carry
Intermediate
As Written
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ACCESSORY / EXTRA (Checkmark)
100 Hollow Rocks
Goal: Core Accessory