CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (7:00)
Coach Says
As members Jog or perform single unders / double unders. Call out reps of the following movements:
– Air Squats
– Reverse Lunges
– Lateral Lunges
– Inchworm Walk into Jump Squats
– Etc
B. MOBILITY/ACTIVATION (2:00)
10 Squat + Knee Touch
1 Rep = 1 Squat + Knee touch left & knee touch right
C1. SPECIFIC (5:00)
Front Squats
– 10 Reps @ Empty Bar
– Ramp up to workout weight in sets of 5
C2. SPECIFIC (10:00)
Farmer’s Carry / Odd Object Carry
– Take 4-5:00 to practice with the farmer’s or any other carry you are performing for this workout.
—
Goblet Step up
– 4 Step up overs, Unweighted
– 4-6 Step up overs @ Workout weight
Practice Round (test double under & step up over time)
– 50 Double unders
– 10-20 Step up overs
()
Front Squat
4 x 12 @ 55-60%
Rest 2:00 Between Sets
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling Options:
Beginner
4 x 10, Light
Intermediate
As Written
METCON (5 Rounds for weight)
Every 3:00 x 5
50 Double Unders
20 Goblet Step up Overs, 24/20″
100′ Farmer’s Carry, Heavy
Score: Weight on Farmer’s Carry
Time Cap: 15:00
Kilograms: N/A
Scaling Option:
Beginner
50-75 Single Unders
12 Step up Overs, 20/16″
50-100′ Farmer’s Carry, Moderate
Intermediate
As Written
Team WOD
Every 3:00 x 5, Split work up as desired
100 Double Unders
30 Goblet Step Up Overs
Max Distance Farmer’s Carry
ACCESSORY / EXTRA (Checkmark)
Gorilla Rows
4 x 10
Goal: Upper Back Accessory