CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
2 Sets
– 20 Jumping Jacks
– 10 Reverse Lunges + Samson Stretch
– 20 Jumping Jacks
– 10 Standing Crossover Toe Touch
B. MOBILITY/ACTIVATION (2:00)
– 10 Wide Stance Band Good Morning
– 10 Band Upright Row
C1. SPECIFIC (10:00)
Kettlebell Step up Overs
– 10 Step up Overs, Unweighted
– 10 Forward Lunges @ Workout Weight
– 6-10 Step Up Overs @ Workout Weight
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Kettlebell Sumo Deadlift High Pull
– 5 Standing Kettlebell High Pull
– 5 Hang Kettlebell High Pull
– 5 Low Hang Kettlebell High Pull
– 5 Kettlebell Sumo Deadlift High Pull
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Kettlebell Plank Drag Through
– 8 Reps @ Workout Weight
C1. SPECIFIC (CNT’D)
Practice Round
– 2-4 Kettlebell Step up Overs
– 2-4 Kettlebell Sumo Deadlift High Pulls
– 2-4 Plank Drag Throughs
C2. SPECIFIC
Pair up into teams of 2 combine kettlebells or find workout weight
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OPEN WORKOUT 25.3 (No Measure)
Perform Open Workout 25.3 or workout Below
METCON (AMRAP – Rounds and Reps)
“Shamrock”
4 x 3:00 Amraps, Rest 1:00 Between Amraps
17 Kettlebell Step up Overs @70/53 lbs
17 Kettlebell Sumo Deadlift High Pulls @70/53 lbs
17 Plank Kettlebell Plank Drag Throughs @ 70/53 lbs
Score: Rounds & Reps
Time Cap: 15:00
Kilograms: 32/24, Beg: 12/9, Int: 24/16
Scaling Options
Beginner
12 Kettlebell Step up Overs @ 26/18 lbs
12 Kettlebell Sumo Deadlift High Pulls @ 26/18 lbs
12 Plank Kettlebell Drag Throughs @ 26/18 lbs
Intermediate
17 Kettlebell Step up Overs @ 53/35 lbs
17 Kettlebell Sumo Deadlift High Pulls @ 53/35 lbs
17 Plank Kettlebell Drag Throughs @ 53/35 lbs
POST METCON (Distance)
In Pairs, Max distance in 10:00 of:
10 Shuttle Runs
200′ Farmer’s Carry
100′ Burpee Broad Jumps
Score: Distance in Feet
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
6 Shuttle Runs
150′ Farmer’s Carry
50′ Burpee Broad Jumps
Intermediate
As Written
ACCESSORY / EXTRA (Checkmark)
Hip Extension on GHD
3 x 15-20
Goal: Posterior Chain Accessory
If you don’t have a GHD you can perform them as Quadruped Unilateral Hip Extension