CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00-12:00)
4 sets
0:30 Burpees
0:30 Plate Hops
0:30 Air Squats
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Optional Add On: The Floor is Laval Relay Race
– Split the class into 2-6 Groups
– Have 1 more plates than the number of teammates (4 plates for a team of 3)
– To move forward, the first athlete will set the plate on the ground in front of them, and hop on the plate, every athlete behind them will do the same. The last athlete will grab the extra plate and the teammates will pass it forward to the first person in line and move forward by hopping onto the free plate in front with the last athlete grabbing the plate that is left behind them.
– Use light plates OR add an extra challenge with heavier plates.
B. MOBILITY / ACTIVATION (2:00)
Child Pose Lat Stretch
Take 2:00, walk from side to side OR perform a longer stretch on one side before moving onto the next.
C. SPECIFIC (6:00)
Reverse Lunges with Plate
– 10 Alternating Reverse Lunges
– 10 Alternating Reverse Lunges @ Workout Weight
—
Overhead Sit-ups
– 6-10 Straight Leg Sit-Ups, Unweighted
– 6-10 Overhead Situps, Unweighted
– 4-6 Overhead Sit-ups @ Workout Weight
—
Practice Round
1-2-3-2-1
– Burpees to Plate
– Overhead Sit-ups
– Reverse Lunges
()
METCON (Time)
For Time
20-30-40-30-20
Burpees to Plate
Overhead Sit-Ups @ 35/25 lbs
Reverse Lunges With Plate
RX+ 45/35 lbs
Score: Time
Time Cap: 28:00
Kilograms: 15/10, Beg: N/A, Int: 10/5
Scaling Options
Beginner
10-20-30-20-10
Burpees Step Onto Plate
Abmat Sit-Ups
Reverse Lunges
Intermediate
Burpees to Plate
Overhead Sit-Ups @ 25/15 lbs
Reverse Lunges With Plate
TEAM METCON (Time)
In Pairs, perform the following for time in a synchronized fashion.
20-30-40-30-20
Burpees to Plate
Overhead Sit-Ups @ 35/25 lbs
Reverse Lunges With Plate
Score: Time
Time Cap: 32:00
Kilograms: 15/10, Beg: N/A, Int: 10/5
Scaling Options
Beginner
10-20-30-20-10
Burpees Step Onto Plate
Abmat Sit-Ups
Reverse Lunges
Intermediate
Burpees to Plate
Overhead Sit-Ups @ 25/15 lbs
Reverse Lunges With Plate
ACCESSORY / EXTRA (Checkmark)
Backward Bear Crawl Plate Drag
3-5 x 25’
Goal: Core & Upper Body Accessory