CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (8:00)
200m Jog / 1:00 Single Unders
Into:
EMOM 6
1- 6/6 Single Kettlebell Sumo Deadlifts
2- 5-8 Single Kettlebell Strict Press, holding kettlebell with both hands
3- :30 Burpees
*During the remainder of all minutes, complete as many jump rope repetitions as possible
B. MOBILITY / ACTIVATION (2:00)
– 1:00 Down Down + Calf Pedals
– 0:30/Side Single Leg Calf Raises
C1. SPECIFIC (8:00)
Single Kettlebell Shoulder to Overhead
With a slightly lighter kettlebell than intended workout weight:
– 2-3 x 4-6/Side Single Kettlebell Push Presses, Focus on coaching return to the front rack.
With intended workout weight:
– 2 x 2-4 / Side Single Kettlebell Shoulder to Overhead
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Kettlebell Swings
– 6-8 Single Kettlebell Deadlifts
– 4-6 Russian Kettlebell Swings
– 3-5 Kettlebell Swings
C2. SPECIFIC (5:00)
Post Metcon
– Set up Bands & grab dumbbells for around the world.
Practice movements in 2-4 reps
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METCON (Time)
For Time
150 Double Unders
50 Single Kettlebell Shoulder To Overhead @ 70/53 lbs
50 Burpees to Plate
50 Kettlebell Swings @ 70/53 lbs
150 Double Unders
RX+ 75 Burpees to Plate
Score: Time
Time Cap: 16:00
Kilograms:
RX: 32/24
Beg: 12/8
Int: 24/16
Scaling Options
Beginner
200 Single Unders
30 Single Kettlebell Shoulder To Overhead @ 26/18 lbs
30 Burpees
30 Kettlebell Swings @ 26/18 lbs
200 Single Unders
Intermediate
150 Double Unders
50 Single Kettlebell Shoulder To Overhead @ 53/35 lbs
50 Burpees
50 Kettlebell Swings @ 53/35 lbs
150 Double Unders
POST METCON (Checkmark)
3-4 Sets
50/50’ Banded Kettlebell Suitcase Carry
4-8 Dumbbell Around the World
Score: Checkmark
Time Cap: 12:00
Scaling Options
Beginner & Intermediate
Scale Load & Reps as needed
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ACCESSORY / EXTRA (Checkmark)
3-4 sets:
0:20-:40 Handstand Hold
Goal: Overhead Accessory & Stamina
Athletes can perform these holds wall facing or back to the wall.