CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (8:00)
2 rounds
– 1:00 Machine
– 1:00 AMRAP
– 8 Air Squats
– 4/4 Lateral Lunges
– 4/4 Curtsy Lunges
-then-
Partner Medicine Ball Passes
Have members pair up and perform 20 reps of each med ball pass:
– Chest Pass
– Lateral Pass (10/10)
– Underhand Pass
– Overhead Pass
– Wall Ball Pass
B. MOBILITY / ACTIVATION (5:00)
– 1:00 Ankle Stretch with Barbell
—
2 Sets of
– 5 Squats With Heels elevated
– 5 Squats with Toes Elevated
– 5 Sumo Squats (unweighted)
C. SPECIFIC (8:00)
Front Squat
WIth an empty barbell, focusing on maintaining a tight core and drilling an upright torso through the bottom of the lift:
– 5-8 Tempo Front Squats
– 5-8 1 ¼ Front Squats, using the ¼ squat to practice proper torso angle on the ascent
– 5-8 Front Squats
—
Ramp Up:
– 3 @ 40%
– 3 @ 55%
– 3 @ 65%
– 3 @ 70-75%
C2. SPECIFIC (5:00)
Machine:
3 Sets, at or just under intended workout pace:
– :20 on / :10 off
—
Wall Balls
– 10 Medicine ball squats
– 10 Medicine ball push press
– 10 Wall balls
()
Front Squat
4 x 3 @ 80%
Rest 2:00 Between sets.
Score: Checkmark
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
4 x 3 Tempo Front Squats @ 3.1.X.1, Technical Load
Intermediate
As written
METCON (AMRAP – Reps)
AMRAP 14
Row / Bike / Ski for Meters
Every 2:00 Stop & Perform:
5 Wall Balls @ 30/20 or 12/10′
Score: Meters
Time Cap: 14:00
Kilograms: N/A
Scaling Options
Beginner
Intermediate
As Written
Team Version
AMRAP 15
You go I go
Max Calories in 2:00
Max Wall Balls in 1:00
ACCESSORY / EXTRA (AMRAP – Rounds and Reps)
AMRAP 6
20 Hollow rocks
20 Alternating Jumping Lunges
Goal: Core Accessory & Dynamic Movement