CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (6:00)
3 sets (Rnd 1 / Rnd 2 / Rnd 3)
– 0:30 No Push up Burpees / Burpees / Squat Thrust
– 0:30 Plate Soccer Kicks / Plate Hops / Jumping Knee Tucks
– 0:30 Air squats / Squat to Press / Plate Thrusters
– 0:30 Row or Machine
B. MOBILITY / ACTIVATION (2:00)
1:00 Band / PVC Shoulder Pass Throughs
1:00 Barbell Squat Ankle Stretch
C1. SPECIFIC (10:00)
Thrusters
– 5 Tempo Front Squats, thruster grip
– 5 Tempo Push Press, hold overhead 2s
– 5 Tempo Thrusters, hold overhead for 2s, reset at front rack
– 5 Thrusters, hold overhead, focus on cycling reps.
– Ramp up to start weight in 4-5 Sets of 1-2
C2. SPECIFIC (5:00)
Wall Balls
– 3 x 5, Focus on cycling reps.
()
()
()
()
()
Thruster
3-3-3-3-3
Ascending to a Heavy set of 3
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner & Intermediate
As Written, adjust weight accordingly
METCON (AMRAP – Reps)
AMRAP 12
5 Wall Balls @ 20/14 lbs *
20/15 Calorie Row
Every round, add 5 Wall balls
Score: Total Wall ball Reps
Time Cap: 12:00
Kilograms:
RX: 9/6
Beg: 5/4
Int: 7/5
Scaling Options
Beginner
5 Wall Balls @ 12/8 lbs *
20/15 Calorie Row
Every round, add 5 Wall balls, stop at 15
Intermediate
5 Wall Balls @ 16/12 lbs *
20/15 Calorie Row
Every round, add 5 Wall balls
ACCESSORY / EXTRA (Checkmark)
3 Sets
20 Russian Twist
10 Medicine Ball Overhead Sit-ups
Goal: Core Accessory