CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (6:00)

Partner Warm up

2 rounds each (Cap at 6 minutes)

While one partner is on the machine, the other partner performs

6 Inchworm into jumping squat

6 Forward Lunges

B. MOBILITY / ACTIVATION (2:00)

3 x 20-30 seconds in the bottom of the squat, assisted with vertical post from rig

C1. SPECIFIC (8:00)

Ramp up Front Squat

5 @ Empty bar, pause in bottom for 2 seconds

4 @ 40%

3 @ 50%

3 @ 60%

3 @ 70%

C2. SPECIFIC (4:00)

Grab Workout weight on Wall Balls

5 Wall Balls

5 Hollow ups

5 Wall Balls

5 V-ups or Modification”

()

Front Squat

4 x 3 @ 80%

-Rest 1-2 minutes between sets-

Score: Weight

TC: 10 minutes

KG: N/A

Scaling Options

Beginner

4 x 3 @ tempo 3.1.X.1

Intermediate

As written

METCON (Checkmark)

EMOM 18

– Cal Machine*

– 20 Wall balls 20/14 lbs

– 16 V-ups

Cal Machine:

Row, Ski, Bike Erg: 16/15 (Rx+ 18/15)

Echo: 12/8 (RX+ 15/12)

Assault: 15/12 (RX+ 18/14)

Score: Checkmark

TC: 18 min

KG: 9/6 (Beg 5/4, Int 7/5)

Scaling Options

Beginner

– 45 sec Cal Machine*

– 14 Wall balls 10/8 lbs

– 12 Abmat Sit-ups

Intermediate

– 15/12 Cal Machine

– 20 Wall balls 16/12 lbs

– 16 Knee Tucks

ACCESSORY / EXTRA (Checkmark)

GHD Hip Extension

5 x 10

GOAL: Posterior chain Accessory