CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
Coach Says, 5 minutes
Members run around in the gym or in shuttles and the coach calls movements & reps.
Example:
– 6-8 Squat Thrusts
– 6 Lateral lunges
– 6 Jump Squats
– ETC
B. MOBILITY / ACTIVATION (2:00)
Bottom of Air Squat hold
2 x 20-30 seconds
Rest 30 seconds
Squat Knee Touches
2 x 10-12 reps
C1. SPECIFIC (8:00)
5 Back Squats @ empty bar, tempo (3.3.X.1)
5 @ 40%
3 @ 50%
3 @ 60%
—-
Begin Working sets
C2. SPECIFIC (2-3:00)
Wall Balls, Go over points of performance
5 Medicine Ball Squats (go over front rack)
5 Wall Balls (go over catching the ball)
5 Wall Balls (cycling)
—
Practice Rounds
1-2 Rounds
30 sec Machine
20 Single/Double unders
5 Wall Balls
()
Back Squat
On a 15 minute clock, work your way up to a 2 rep heavy/Max Back squat
Score: Weight
TC: 15 minutes
KG: N/A
Scaling Options
Beginner
5 x 2, Controlled descent
Intermediate
As written
METCON (AMRAP – Rounds and Reps)
Amrap 14 minutes
250m Row / Ski / 500m Bike
50 Double unders
5 Wall Balls @ 20/14 lbs
Every round, add 5 Wall balls
Score: Total Wall ball Reps
TC: 14 minutes
KG: 9/6, Beg: 5/4, Int 8/5
Scaling Options
Beginner
250m Row / Ski / 500m Bike*
50 Single unders
5 Wall Balls @ 12/8 Lbs
Keep wall ball Reps at 5 or 10
Intermediate
250m Row / Ski / 500m Bike*
50 Double unders
5 Wall Balls @ 16/12 lbs
Every round, add 5 Wall balls
ACCESSORY / EXTRA (Checkmark)
Band Squat Pull through
3 x 15 reps @ heavy band
Goal: Post Chain Accessory