CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (15:00)
2 Sets
– 400m Jog
– 10 Air Squats
– 10 Deadbugs
– 10 Arch ups
-then-
“Full Body Hop” Relay Race
– Set up in lanes with 3–5 athletes per lane.
– Set-up Plates & Kettlebells (or dumbbells for the sake of today’s workout) & Medicine Balls (If desired), 5-8 of each.
– Athletes will start with lateral plate hops then moving into a plank KB or DB tap, moving laterally
– Move onto the medicine ball or air squats (3-5) then finish with 2-5 Burpees finally run back to their lane to tag their next partner.
B. MOBILITY / ACTIVATION (4:00)
2 Sets
– 20 Scorpion Stretch
– 20 Lying Leg Swings
—
2 Sets
– 10/10 Single Leg Glute Bridge
– 10/10 Calf Raises
– 10/10 Clamshell Raise
C. SPECIFIC (8:00)
Dumbbell Deadlift
– 10 Single Dumbbell Romanian Deadlifts (holding both ends)
– 10/10 Suitcase Deadlift
– 5-10 Dual Dumbbell Deadlifts
—
Double Tap Burpees
– 3-5 Push ups / On Knees
– 3-5 Burpees
– 3-5 Double Tap Burpees
—
Practice Round (Optional)
– 200m Run
– 8 Dumbbell Deadlift
– 4 Double Tap Burpees
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METCON (AMRAP – Rounds and Reps)
AMRAP 20
2, 4, 6, 8, etc etc
Dumbbell Deadlifts @ 70/50 lbs x 2
Double Tap Burpees
200m Run
Score: Rounds & Reps
Time Cap: 20:00
Kilograms
RX: 32/22.5
Beg: 15/9
Int: 22.5/15
Scaling Options
Beginner
Dumbbell Deadlifts @ 35/20 lbs x 2
Burpees
1:00 Bike / 100m Jog
Intermediate
Dumbbell Deadlifts @ 50/35 lbs x 2
Double Tap Burpee
200m Run
Team Version
In Pairs
Amrap 20
One Partner Working at a Time
4 Dumbbell Deadlifts
4 Double Tap Burpee
200m Run Together
Add 2 Reps Every Round
ACCESSORY / EXTRA (Checkmark)
Strict Pull ups
5 x 3-6
Goal: Upper Body Pulling Accessory