CROSSFIT BRACKNELL – CrossFit
WARM UP (INDY & TEAM) (No Measure)
A. GENERAL (8:00)
4 sets of 20 seconds on, 10 seconds off at each of these stations:
– Jumping Jacks
– Air Squats
– Machine
– No Push up Burpee
B. MOBILITY/ACTIVATION (1:00)
Squat to Stand
10 reps
C. SPECIFIC (5:00)
Deadlift
– 5 Tempo Deadlifts (5.2.X.1)
– 5 Deadlifts, Light
– 5 Deadlifts, Slightly heavier
– 5 Deadlifts, Workout Weight
—
Double Unders
– 30 Single unders
– 30 Slow Single Unders
– 30 Fast Single Unders
– 20-30 Double Unders / Trials
()
CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps)
As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 double-unders
F: 125lb
M: 185lb
*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54) click here
Score: Rounds & Reps
Time Cap: 20:00
Kilograms: 84/56
WORKOUT VARIATIONS
Teenagers 14-15:
♀ 75 lb (34 kg)
♂ 115 lb (52 kg)
Masters 55+:
♀ 95 lb (43 kg)
♂ 135 lb (61 kg)
Scaling Options
Scaled: (Ages 16-54)
♀ 95 lb (43 kg), single-unders
♂ 135 lb (61 kg), single-unders
Scaled Teenagers 14-15:
♀ 65 lb (29 kg), single-unders
♂ 95 lb (43 kg), single-unders
Scaled Masters 55+:
♀ 65 lb (29 kg), single-unders
♂ 95 lb (43 kg), single-unders
METCON (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 25 minutes of:
300 Meter row
10 Deadlifts 185/125 lbs
50 double-unders
You go I go, Movement for movement
Score: Rounds and Reps
Time Cap: 25:00
Kilograms: 84/55
Scaling Options
Beginner
300 Meter row
10 Deadlifts 135/95 lbs
50 Single-unders
Intermediate
As Written
ACCESSORY / EXTRA (Checkmark)
Seated Plate around the world
3 x 1:00 on, 1:00 off
Goal: Core & Upper body accessory