CROSSFIT BRACKNELL – CrossFit
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
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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