CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
3 Sets
20 Single Unders
6 Inchworm Push ups / Knees*
3 Air Squats
3 Sumo Squats
3 Narrow Squats
Rounds 3 = Wall Walks or Half Wall Walk
B. MOBILITY/ACTIVATION (4:00)
1-2 Sets
6/6 SIngle Leg Glute Bridge
6 Cossack Squats
3 Jump Squats
C1. SPECIFIC (8:00)
Back Squats
– 3 Reps @ Empty Bar, Tempo 3.1.X.1
– Ramp up to 85% in sets of 1-3
C2. SPECIFIC (5:00)
Wall Walks
– 2-3 Pike up Against the Wall
– 2-3 Half Wall Walks
– 1-2 Wall Walks / Modification
—
Back Rack Forward Lunges
– 4 Reps, Light Weight (Coach how to back rack from the ground)
– 4 Reps @ Heavier
– 4 Reps @ Workout weight
Back Squat
3 x 3 @ 85%
2 x 2 @ 87%
Rest 2:00 Between Sets
Score: Weight
Time Cap: 15:00
Kilograms: N/A
Scaling Options
Beginner
5 x 3 @ Tempo
Intermediate
As Written
METCON (AMRAP – Rounds and Reps)
AMRAP 12
60 Double Unders
3 Wall Walks
4 Back Rack Forward Lunges @ 115/75 lbs
* Add 2 Lunges every round
RX+ 135/95 lbs
Score: Rounds & Reps
Time Cap: 12:00
Kilograms: 52/35, Beg: 20/15, Int: 43/30, RX+: 60/43
Scaling Options
Beginner
60 Double Unders
3 Inchworm Push ups / Knees
4 Back Rack Forward Lunges @ 45/35 lbs
Intermediate
60 Double Unders
3 x 1/2 Wall Walks
4 Back Rack Forward Lunges @ 95/65 lbs
ACCESSORY / EXTRA (3 Rounds for weight)
Weighted Hip Thrust
3 x 6-8, Heavy
Goal: Glute Accessory