CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (5:00)

AMRAP 5

– 0:30 Ski / Row / Bike

– 5 Beat Swings

– 6-8 Bear Hug Good Mornings, Light Plate or Unweighted

– 4 Rope Knee Raises (optional)

B. MOBILITY / ACTIVATION (2:00)

– 10 Cat / Cow

-10-15 Hollow Rock to toe Touch

C. SPECIFIC (8:00)

Deadlift

– 8-10 Deadlift, Empty Bar with Pause at bottom

– 4 Segmented Deadlift, Lightly Loaded

– 4 Segmented Deadlift, Heavier

– Ramp up to Workout weight in sets of 2

Segmented Deadlifts: Slight pause in each position on the ascent:

– At Lift Off

– Below the Knee

– Mid-thigh

C2. SPECIFIC (12:00)

Overhead Squat

– 5 Snatch Grip Push Press

– 5 Tempo Overhead Squat

– 5 @ light

– 5 @ intended workout weight



Rope Climb

– 5 Beat Swings

– 5 Kip Swings

– 3-5 Rope Climb Laying to Stand

– 1-3 Rope Climb



Bar Muscle up / Kipping Pull ups

– 5 Beat Swings

– 5 Kip Swings

– 5 Kipping Pull-ups / Jumping Pull ups

– 1-3 Bar Muscle Ups / Modification



Warm up Notes:

– Today’s workout is a LOT, we’ll need to let more advanced athletes be independent to get their specific skill warm up and cater to more beginner athletes that need more guidance.

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Deadlift

Every 2:00 x 4

4 Deadlifts @ 75-85%, Dead Stop

Score: Weight

Time Cap: 8:00

Kilograms: N/A

Scaling Options:

Beginner

4, Deadstop, Moderate load

Intermediate

As Written

METCON (AMRAP – Reps)

2-2-2-3 Minutes On / 1:00 Off

2 Rope Climbs / 2-3 Bar Muscle up

10/7 Cal Ski / Row / Bike

In Remaining Time, Max Rep Overhead Squats @ 135/95lb

*Go until the end of the 3:00 working period or until 75 reps are complete.

RX+: @ 155/105lb

Score: Time or Reps

Time Cap: 12:00

Kilograms: 70/47, Beg: 20/15 Int: 53/35

Scaling Options

Beginner

5-7 Ring Rows

7/5 Cal Ski / Row / Bike

In Remaining Time, Max Rep Overhead Squats @ 45/35lb

Intermediate

1 Rope Climb / 2-4 Kipping Pull up or Chest to Bar

10/7 Cal Ski / Row / Bike

In Remaining Time, Max Rep Overhead Squats @ 115/75lb

Fitness

4-8 Pull ups / Jumping Pull ups

10/7 Cal Ski / Row / Bike

In Remaining Time, Max Rep Goblet Squats @ Moderate to Light

ACCESSORY / EXTRA (Checkmark)

3 Sets

10 Hollow Ups, Hold 5s

10 Arch up, Hold 5s

Goal: Core Accessory

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