CROSSFIT BRACKNELL – CrossFit
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