CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
2 Sets:
– 1:00 on a Machine
– 1:00 Step Ups
– 1:00 Air Squats
B. MOBILITY/ACTIVATION (2:00)
Squat Knee Touch
– 10-16 Reps, Alternating sides
C1.SPECIFIC (10:00)
Back Squat
– 5 Tempo Back Squats, Empty Bar (5.3.X.1)
– 3 Back Squats @ 40%
– 3 Back Squats @ 50%
– 2 Back Squats @ 60%
C2.SPECIFIC (8:00)
Wall Balls
– 5 Medicine Ball Squats
– 5 Air Balls
– 5 Wall Balls
—
Box Jump Overs / Step up Overs
– 6 Step Up Overs
– 6 Weighted Step up overs (1 DB)
– 4 Weighted Step up Overs (2 DBs)
– 6 Box Jumps + Step Downs
– 6 Box Jump Overs with Step Down
()
Back Squat
EMOM 5
2 Back Squats @ 65%
Score: Weight
Time Cap: 5:00
Kilograms: N/A
Scaling Options
Beginner
2 Back Squats @ RPE 6/10
Intermediate
As written
METCON (Time)
Every 4:00 x 4
20 Wall Balls @ 20/14 lbs
20 Box Jump Overs + Step Down @ 24/20″
10 Dumbbell Step up Overs @ 40/25 lbs x 2
Active Recovery on a machine in remaining time.
Score: Time
Time Cap: 16:00
Kilogram:
RX: 9/6 & 18/11
Beg: 5/4 & 9/4.5
Int: 7/5 & 13.5/7
Scaling Options:
Beginner
15 Wall Balls @ 12/10 lbs
15 Box Jump Overs or Plate Hops
10 Dumbbell Step up Overs @ 20/10 lbs x 2
Intermediate
20 Wall Balls @ 16/12 lbs
20 Box Jump Overs @ 24/20″
10 Dumbbell Step up Overs @ 30/15 lbs x 2
Fitness
20 Wall Balls @ 20/14 lbs
20 Box Jump Overs + Step Down 24/20”
20 Step up Overs, unweighted
ACCESSORY / EXTRA (Checkmark)
Prone Hamstring Curls With Medicine Ball
2 x 10-15 Reps
Goal: Hamstring Accessory