CROSSFIT BRACKNELL – CrossFit

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WARM UP (INDY & TEAM) (Checkmark)

A. GENERAL

2 Rounds

– 200m Jog / Easy Machine (Row, Ski, or Bike)

– 8 Air Squats

– 12 Samson Stretch Lunges

– 6-12 Hollow Ups

– 3-5 Hang to Hollows

B. MOBILITY / ACTIVATION (5:00)

2 Sets

– 0:30 Per Side Couch Stretch

– 0:30 Banded Deadbugs

– 0:30 Banded Hollow Body Lat Pull Down

– 0:30 Calf Pedals in Downward Dog

C. SPECIFIC

Run: 3 x Each Drill, Drill 25’ Jog Back to start 25’

– A Skip:

– Carioca (Drill out & Back)

– Straight Leg Shuffle



Toes to Bar

– 2 x 4 Beat Swings

– 2 x 4 Kip Swings

– 2 x 4 Hanging Knee Raises or Swinging Leg Raises

– 2 x 2-4 Toes to Bar / Scaling Option



Dumbbell Squats

– 10 Tempo Air Squats (:03 Down)

– 10 Goblet Squat (holding single Dumbbell)

– 2 x 3-5 Dual Dumbbell Squat @ Workout weight

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METCON (Time)

5 Rounds For Time

800m Run

20 Toes to Bar

20 Dual Dumbell Squats @ 50/35 lbs

Score: Time

Time Cap: 30:00

Kilograms:

RX: 22.5/15 x 2

Beg: N/A

Int: 15/9 x 2

Scaling Options

Beginner

400m Run / Jog

12 Hanging Knee Raises

12-20 Air Squats

Intermediate L1

400-800m Run

15 Swinging Leg Raises

20 Dual Dumbbell Squats @ 35/20 lbs

Intermediate L2

800m Run

10-15 Toes to Bar

20 Dual Dumbbell Squats @ 35/20 lbs

TEAM METCON (Time)

In Pairs

10 Rounds For Time

10 Synchro TTB

10 Synchro Single Dumbbell Squats @ 50/35 lbs

400m Run, Together

Score: Time

Time Cap: 30:00

Kilograms:

RX: 22.5/15

Beg: 11/7.5

Int: 15/9

Scaling Options

Beginner

8 Rounds For Time

10 Synchro Hanging Knee Raises

10 Synchro Single Dumbbell Squats @ 25/15 lbs

200m Run (together or relay-style)

Intermediate L1

10 Rounds For Time

6-10 Synchro Swinging Leg Raises

10 Synchro Single Dumbbell Squats @ 35/20 lbs

400m Run (together)

Intermediate L2

8 Rounds For Time

5 Synchro Toes to Bar

10 Synchro Single Dumbbell Squats @ 35/20 lbs

400m Run (together)

ACCESSORY / EXTRA (Checkmark)

3 x 20 Dumbbell Overhead Sit-ups

Goal: Core Accessory

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