CROSSFIT BRACKNELL – CrossFit
WARM UP (INDY & TEAM) (Checkmark)
A. GENERAL (7:00)
2 Rounds
– 200-400m Jog / 2:00 Machine
– 10 Pause Air Squats, Pause 2s in bottom
– 10 Glute Bridges, Pause 2s in ext
– 0:20/0:20 Side Plank
B. MOBILITY / ACTIVATION (3:00)
2 Sets
– 10 Hollow Rock to Toe Touch
– 5/5 Single Leg Calf Raises
– 5/5 Lying Psoas Pull
C. SPECIFIC (8:00)
Kettlebell Suitcase Carry
– 4 x 25’, To find workout weight
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Kettlebell Suitcase Deadlift & Goblet Squat
– Ramp up to find workout weight in 2-3 sets
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METCON (AMRAP – Rounds and Reps)
AMRAP 30
200m Run
200′ Suitcase Carry @ 70/53lbs
400m Run
40 Kettlebell Suitcase Deadlift @ 70/53lbs
800m Run
40 Goblet Squat @ 70/53lbs
Score: Rounds & Reps
Time Cap: 30:00
Kilograms:
RX: 32/24
Beg: 12/9
Int: 24/16
Scaling Options
Beginner
200m Jog
150′ Suitcase Carry @ 26/18 lbs
200m Jog
20 Suitcase Deadlift @ 26/18 lbs
200m Jog
20 Goblet Squat @ 26/18 lbs
Intermediate
200m Run / 250m Row / Ski
200′ Suitcase Carry @ 53/35 lbs
400m Run / 500m Row / Ski
40 KB Deadlift @ 53/35 lbs
800m Run / 750m Row / Ski
40 Goblet Squat @ @ 53/35 lbs
TEAM METCON (AMRAP – Rounds and Reps)
AMRAP 30
In Pairs
400m Relay Run
200′ Farmer’s Carry @ 70/53 lbs x 2
800m Relay Run
40 Kettlebell Deadlift @ 70/53 lbs x 2
1000m Relay Run
40 Goblet Squat @ 70/53 x 1
Score: Rounds & Reps
Time Cap: 30:00
Kilograms:
RX: 32/24
Beg: 12/9
Int: 24/16
Scaling Options
Beginner
400m Relay Run
200′ Farmer’s Carry @ 26/18 lbs x 2
400m Relay Run
40 Kettlebell Deadlift @ 26/18 lbs x 2
400m Relay Run
40 Goblet Squat @ 26/18 lbs x 1
Intermediate
400m Relay Run
200′ Farmer’s Carry @ 53/35 lbs x 2
800m Relay Run
40 Kettlebell Deadlift @ 53/35 lbs x 2
1000m Relay Run
40 Goblet Squat @ @ 53/35 lbs x 1
ACCESSORY / EXTRA (Checkmark)
Banded Monster Walk
3 x 1:00, Rest 1:00
Goal: Glute Accessory