CROSSFIT BRACKNELL – CrossFit
WARM UP (INDY & TEAM) (Checkmark)
A. GENERAL (8:00)
200-400m Run / Machine Duration of Run
EMOM 6:
1- 14-20 Plank Taps, Air Squats in remaining time
2- 6-8 Single Dumbbell Goodmornings, Burpees in remaining time
B. MOBILITY / ACTIVATION (1:00)
– 8-10 Banded Ankle Rocks / Leg
C. SPECIFIC (6:00)
Dumbbell Squats
– 8-10 Nonstop Air Squats, no pause at the top
– 4-6 Tempo Dumbbell Squats
—
Devil Press
– 5 Burpees
– 5 Burpee Deadlifts
– 3 Devil Presses
()
METCON (Time)
For Time
30-20-10
Dumbbell Squats @ 50/35 lbs x 1
Devil’s Presses @ 50/35lbs x 1
—
Run 2000
—
10-20-30
Dumbbell Squats @ 50/35 lbs x 1
Devil’s Presses @ 50/35lbs x 1
RX+ 70/50 lbs on Squats
Score: Time
Time Cap: 30:00
Kilograms:
RX: 22.5/15
Beg: 11/7.5, 7.5/5
Int: 15/9
Scaling Options
Beginner
21-15-9
Dumbbell @ 25/15 lbs x 1
Plate Devil’s Presses @ 15/10 lbs x 1
—
Run 800m
—
9-15-21
Dumbbell Squats @ 25/15 lbs x 1
Plate Devil’s Presses @ 15/10 lbs x 1
Intermediate
30-20-10
Dumbbell Squats @ 35/20 lbs x 2
Devil’s Presses @ 35/20 lbs x 2
—
Run 1000-1600
—
10-20-30
Dumbbell Squats @ 35/20 lbs x 2
Devil’s Presses @ 35/20 lbs x 2
TEAM METCON (Time)
In pairs
4 rounds for time
20 Synchro Single Dumbbell Squat
20 Synchro Single Dumbbell Devil’s Press
800m Run, You go I go
@ 50/35 lbs
Score: Time
Time Cap: 30:00
Kilograms:
RX: 22.5/15
Beg: 11/7.5
Int: 15/9
Scaling Options
Beginner
12 Synchro Single Dumbbell Squat
12 Synchro Single Dumbbell Devil’s Press
400m Run, You go I go
Intermediate
As Written
Dumbbell @ 35/20 lbs
ACCESSORY / EXTRA (Checkmark)
4 sets:
3/3 Terror Squats
4-6 Weighted Chin-ups
Goal: Strength Accessory