CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (10:00)

Team Warm up

Relay Race: Split the class into 2-3 or 4 groups, with each group divided into 2 with partners standing on opposite ends of a 25′ length. Perform as Amraps or for time for 2-3 sets

– Walking Lunges

– Bear Crawl

– Inchworm walk

– Crab Walk

In Race 1, All members of a team have to complete a 25′ segment with walking lunges. When the partner arrives at the end of the 25′ segment, they tag their partner and they perform their 25′ in walking lunges and tag their next partner. Race ends once all partners have gone through their 25′ walking lunges OR when the clock ends. The next race is done with a bear crawl in the same way and so on.

B. MOBILITY / ACTIVATION (3:00)

Hip 90/90

20 Total Reps

C. SPECIFIC (10:00)

Back Squat, From the Ground

– 10 Glute Bridges

– 10 Air Squats, Pause 2 seconds in the bottom

– 2 x 5 Back Squats, Empty Bar. Demonstrate how to rack the bar

– Ramp up to workout weight in sets of 3



Burpee Over Bar

2 x 4 Reps



Practice Round / Aerobic Ramp up

2-3 Sets

– :15 Hard on Machine

– :15 Burpees

– :15 Air Squats (or Barbell)

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METCON (6 Rounds for reps)

6 Sets of 3:00 For Reps:

– Rest 1:00 Between Sets

– Alternate Between AMRAPs

AMRAP 1:

18/15 Calories on Machine

10 Back Squats @ 115/75 lbs

Max Burpees Over Bar

AMRAP 2:

10 Back Squats @ 115/75 lbs

15 Burpees Over Bar

Max Calories on Machine

Score: Total Reps of Calories & Burpees

Time cap: 23:00

Kilograms: 52/35 Beg: 20/15 Int: 52/35

Scaling options

Beginner

Amrap 1:

13/10 Calorie on Machine

7 Back Squats @ 45/35 lbs

Max Burpees

Amrap 2:

7 Back Squats @ 45/35 lbs

15 Burpees over Bar

Max Calorie on Machine

Intermediate

Amrap 1:

15/12 Calorie on Machine

10 Back Squats @ 95/65 lbs

Max Burpee over Bar

Amrap 2:

10 Back Squats @ 95/65 lbs

15 Burpees over Bar

Max Calorie on Machine

ACCESSORY / EXTRA (Checkmark)

Foot Elevated Single Leg Glute Bridge

4 x 10/10

Goal: Lower Body Unilateral Accessory

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