CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (8:00)
Rowling Game Warm-up
In Pairs:
Each partner performs 250m Row, twice.
While one partner rows, the other performs an AMRAP of 10 Air Squats + 10 Plank Shoulder Taps. Every meter over or under 500m is a burpee penalty.
Example: Partner 1 rows 506m, Partner 2 rows 496m, we’ve got a 10m discrepancy so both perform 10 burpees
Once an athlete decides to stop rowing, they must put the handle down.
B. MOBILITY/ACTIVATION (4:00)
1. Ballistic Leg Swings
10-15 Front to Back
2. Lying Swing Swings
20 Total reps
C1. SPECIFIC (12:00)
Running
2-4 x 25′ of:
– Bunny Hops
– A Skip
– B Skip
– Straight leg Shuffle
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Deadlift
– 2 x 5 Lift Offs (focus on midline)
– 5 Halting Deadlifts*
– 5 Full Deadlifts
– Ramp up to workout weight in sets of 3
* Pause just below knees
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METCON (6 Rounds for time)
Every 4:00 x 6
200m Run or 250m Row
250m Row or 200m Run
5 Deadlifts @ 275/185 or 75%
Score: Each set for time
Time Cap: 26:00
Kilograms: 125/84
Scaling Options
Beginner
200m Run or 250m Row
250m Row or 200m Run
5 Deadlifts @ 135/85 or Heavy
Intermediate
200m Run or 250m Row
250m Row or 200m Run
5 Deadlifts @ 225/155 or 75%
Fitness
200m Run or 250m Row
250m Row or 200m Run
10-15 Russian Kettlebell Swings @ 53/35 lbs
ACCESSORY / EXTRA (Checkmark)
Mackenzie Presses
3 x 6-8
Goal: Low Back Decompression