CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (10:00)
400m Jog then, Tic Tac Toe Game
Set up 1-3 Tic Tac Toe grids, depending on how many athletes you have in the gym. There will be 2 groups / grid, an X group and one O group. The Xs & Os can be two different color medicine balls or one team with medicine balls and one with dumbbells of equivalent weight. Each team needs 5 medicine balls (or dumbbells).
Athletes of both teams will start behind a line away from the grid and run out to the grid at the same time, set up their piece on the board and run fast to tag their partner to beat the other team to the board to set up their piece. This is a race style tic tac toe game, whoever gets to the board first will set their piece. You can plate multiple rounds, switch up the teams and have fun!
B. MOBILITY / ACTIVATION (1:00)
– 1:00 Thoracic Extension over Medicine Ball
C1. SPECIFIC (15:00)
Rowing
Pick Drills:
2-3 x :30 Each Drill
– Normal Stroke
– Legs Only
– Legs + Hip
– Arms Only
– Hip + Arms
Pair Members up to share rowers and alternate members on the rower while the partner watches the drill or performs Warm up movements such as:
– Squats with Medicine Ball
– Plank Shoulder Taps
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Wall Balls
– 10 Squats with Medicine Ball
– 10 Push Press with Medicine Ball
– 5 Thrusters with Medicine Ball
– 5 Wall Balls with Medicine Ball
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METCON (Time)
For Time
1000/800m Row
33 Wall Balls @ 20/14 lbs
800/700m Row
27 Wall Balls @ 20/14 lbs
600/500m Row
21 Wall Balls @ 20/14 lbs
400/300m Row
15 Wall Balls @ 20/14 lbs
200/150m Row
9 Wall Balls @ 20/14 lbs
RX+ Wall balls @ 30/20 lbs
Score: Time
Time Cap: 22:00
Kilograms:
RX: 9/6
Beg: 5/4
Int: 7/5
RX+: 14/9
Scaling Options
Beginner:
750/600m Row
33 Wall Balls @ 12/10 lbs
500/400m Row
27 Wall Balls @ 12/10 lbs
350/300m Row
21 Wall Balls @ 12/10 lbs
200/150m Row
15 Wall Balls @ 12/10 lbs
100m Row
9 Wall Balls @ 12/10 lbs
Intermediate:
As written, Wall Balls @ 16/12 lbs
ACCESSORY / EXTRA (Checkmark)
Partner Medicine Ball Sit-ups Toss
5 x 20 Reps
Goal: Core Accessory