CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A.GENERAL (6:00)
EMOM 6
Odd- 0:50 Row
Even- 0:20 Wall Sit + 5/5 Drop Lunges
B1. SPECIFIC (10:00)
Depth Jump Progression:
– Vertical Jumps, Pause in quarter squat landing
– Depth Jumps, from Plates into Vertical Jump
– Depth Jump, from Low Box into Vertical Jump
– Depth Jump + Vertical Jump from Workout Height (Max 24″)
—-
Broad Jumps
– 2 x 2-4 Reps, Practice
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Practice Super Set
1-2 x 1 Depth Jump into Vertical Jump + 3 Broad Jumps
B2. SPECIFIC (6:00)
Front Squat
5 @ Empty Bar
5 @ Light
5 @ Moderate
Ramp up to Workout Weight
—-
Practice Round
20 sec row
2 Burpees over Bar
1 Front Squat
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PLYOMETRICS (Checkmark)
Depth Jump + Vertical Jump + Broad Jumps
6 x 1+3
Rest 1:00-1:30
Score: Checkmark
Time Cap: 10:00
KG: N/A
Scaling options
Beginner
3 Depth Jumps
Intermediate
As written
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METCON (6 Rounds for time)
Every 3:00 x 6
15/12 Cal Row
10 Burpee Over Bar
5 Front Squats @ 135/95
RX+ 155/105 lbs
Score: Each set for time
Time Cap: 18:00
Kilograms: 61/43
Scaling Options
Beginner
12/10 Cal Row
8 Burpee Step Overs
5 Front Squats @ 65/45 lbs
Intermediate
15/12 Cal Row
10 Burpee Over Bar
5 Front Squats 115/75 lbs
ACCESSORY / EXTRA (Weight)
3 x 10/10 Single Leg Romanian Deadlift Dumbbell Switch