CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (6-9:00)
EMOM 6-9
Min 1- 0:40 Shuttle Run
Min 2- 0:40 Alternate between:
– Burpee Step Over Partner (perform 2 reps before switching)
– Synchro Squat to Plate Pass
B. MOBILITY / ACTIVATION (3:00)
– 10 Cossack Squats
– 10 Squat Knee Touch
– 10 Squat to Stand
C. SPECIFIC (10:00)
Back Squat
– 10 @ Empty Bar, Pause 2s in bottom
– 5 @ Light, Tempo Descent
– 3 @ 40%
– 2 @ 50%
– 2 @ 60%
– 2 @ 70%
– 2 @ 80%
C2. SPECIFIC (10:00)
Strict Handstand Push ups
– 5-8 Pike Scap Push ups
– 2 x 2-4 Pike Handstand Push ups (Band Assisted as needed)
– 2-4 Handstand Push up Negatives OR Pike / Z-Press Negatives
– 2-4 Strict Handstand Push ups
—
Deadlift
– 5 Deadlifts, Light, Pause 2s at top
– 5 Deadlifts, Moderate, Pause 2s at top
– Ramp up to workout weight in sets of 3
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Back Squat
Every 2:30 x 5
2 Back Squats @ 85%
Score: Weight
Time Cap: 12:30
Kilograms: N/A
Scaling Options
Beginner
2 Back Squats @ 3.2.X.1
Intermediate
As Written
METCON (Checkmark)
EMOM 10
5 Deadlifts @ 275/185 lbs
3 Strict Handstand Push ups
RX+: 315/225 & 5 Strict Handstand Push ups
Score: Checkmark+Comment
Time Cap 10:00
Kilograms:
RX: 125/84
Beg: N/A
Int: 100/70
Scaling Options
Beginner
5 Deadlifts @ Technical Load
3 Seated Dumbbell Shoulder Press
Intermediate
5 Deadlifts @ 225/155 lbs OR 70%
3 Pike Handstand Push ups, Feet elevated as needed
ACCESSORY / EXTRA (Checkmark)
3 Sets
15 Band Pull Aparts
15 Band Face Pulls
15 Band Bent over Lat Pull Downs
Goal: Upper Back Accessory