CROSSFIT BRACKNELL – CrossFit
WARM UP (INDY) (Checkmark)
A. GENERAL (8:00)
3 Rounds
– 200m Jog
– 6-10 No Push up Burpee
– 6-10 Plank Drag Through with Plate or Medicine
– 6-10 Sit-up to Press with Plate or Medicine Ball
B. MOBILITY / ACTIVATION (3:00)
2 Sets
– 10 Bridge up + Reach
– 10 Reverse Lunge + Rotation
C. SPECIFIC (8:00)
Movement Specific:
– Get 2 x 3-6 reps of all movements
Either by having the entire group moving through each station or by splitting the group into 3-5 and cueing members to perform 2 x 3-6 reps of each station in the same order as the workout.
WARM UP (TEAM) (Checkmark)
A. GENERAL (6:00)
In their Teams of 3, 1 Partner Working at Each Station
2 Rounds
1:00 Step ups / Box Jumps
1:00 Hanging Knee Raises / Knees to Elbow
1:00 Should Press / Push Press
Each partner will spend 1:00 working on a station for 1:00. These minutes of work can be progressing, from bodyweight / strict movement towards more dynamic movement.
B. MOBILITY / ACTIVATION (3:00)
2 Sets
– 10 Bridge up + Reach
– 10 Reverse Lunge + Rotation
C. SPECIFIC (8:00)
Movement Specific:
– Get 2 x 3-6 reps of all movements
Either by having the entire group moving through each station or by splitting the group into 3-5 and cueing members to perform 2 x 3-6 reps of each station in the same order as the workout.
()
()
()
()
Filthy Fifty (Time)
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
METCON
For Time
50 Box Jumps, 24/20”
50 Jumping Pull-Ups
50 Kettlebell Swings 53/35 lbs
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses 45/35 lbs
50 Back Extensions
50 Wall Ball Shots 20/14 lbs
50 Burpees
50 Double-Unders
Score: Time
Time Cap: 30:00
Kilograms:
RX: 24/16 & 20/15
Beg: Light
Int: 20/12 & 7/5
Scaling Options
Beginner
“Dirty Thirty”
Scale load as needed
Intermediate
Kettlebell Swings: 44/26 lbs
Wall Balls: 16/12 lbs
METCON (Time)
‘One hundo’
In Teams of 3, One athlete works at a time.
Get as far as possible in 40 minutes of:
For Time
100 Box Jumps (24/20 in)
100 Jumping Pull-Ups
100 Kettlebell Swings (1/.75 pood)
100 Walking Lunge Steps
100 Knees-to-Elbows
100 Push Presses (45/35 lb)
100 Back Extensions
100 Wall Ball Shots (20/14 lb)
100 Burpees
100 Double-Unders
Score: Time
Time Cap: 40:00
Kilograms: RX: 24/16 & 20/15
Beg: Light
Int: 20/12 & 7/5
Scaling Options
Beginner
Reduce Reps to 75
Reduce loads as needed
Intermediate
Kettlebell Swings: 44/26 lbs
Wall Balls: 16/12 lbs
ACCESSORY / EXTRA (Checkmark)
Suitcase Carry, Heavy
4 x 50’/ Side
Goal: Core & Grip Accessory