CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
EMOM 6
1: 45 sec Cossack Squats, assisted as needed
2: 45 sec Air squats
3: 45 sec Squat thrusts
B. MOBILITY / ACTIVATION (5:00)
-Deadbugs
(add medicine ball if desired)
20 total reps
-Quadruped bird dogs
20 reps
-Ankle stretch with barbell, 60 sec
C. SPECIFIC (5:00)
Ramp up Front Squats
10 @ Empty bar
8 @ light
6 @ workout weight
C2. Specific (4:00)
Grab DB for workout
3-5 Burpees
8 Lunges, unweighted
3-5 Burpees over DB
8 Weighted lunges
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WEIGHTLIFTING (Time)
For Time
20 Front Squats @ 40%
Score: Time
TC: 6 minutes
KG: N/A
Scaling Options
Beginner
15 reps @ light load
Intermediate
As written
METCON (AMRAP – Rounds and Reps)
Amrap 7 minutes
7 Burpees over DB, lateral
14 Dumbbell Lunges @ 50/35 lbs x 1
Score: Rounds & Reps
TC: 7 minutes
KG: 22.5/15 (12/7.5, 15/10)
Scaling Options
Beginner
7 Burpees step over DBs, lateral
10 DB Lunges @ 25/15 lbs x 1
Intermediate
7 Burpees over DBs, lateral
14 DB Lunges @ 35/20 lbs x 1
ACCESSORY / EXTRA (Checkmark)
3 Sets
10/10 SIngle leg RDL
15 Prone Hamstring curls
Goal: Hamstring development