CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (8:00)
Rowling Game Warm-up
In pairs:
Each partner performs 500m Row
While one partner rows, the other does an AMRAP of:
10 Air Squats + 10 Plank Shoulder Taps.
Every meter over or under 500m is a penalty in burpees for both teammates.
Example: If Partner 1 rows 506m and Partner 2 rows 496m, both do 10 burpees
Rules:
Once an athlete decides to stop rowing, they must put the handle down
Repeat until each athlete completes their row
B. MOBILITY/ACTIVATION (4:30)
1. Front Rack External Rotation With PVC
1:00 / Side
2. Banded Ankle Rocks
1:00 / Side
C. SPECIFIC (8:00)
Front Squat
– 5 @ Empty Bar, Tempo 5.3.X.1
– 5 @ 40%
– 5 @ 50%
– 5 @ 60%
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Practice Round
1:00 Row / Ski / Bike
1 Front Squat
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METCON (AMRAP – Reps)
Get As Far As Possible in 20:00
100-200-300-400-500m, etc
Row or Ski
1-2-3-4-5, etc
Front Squats @ 60%
Score: Total Squat Reps
Time Cap: 20:00
Kilograms: N/A
Scaling Options
Beginner
100-150-200-250, etc
Squats: Use moderate to light load
Intermediate
As Written
Team Version
In Pairs, You go I go
100-200-300-400-500m, etc
Row or Ski
2-4-6-8-10, etc
Front Squats @ 155/105 lbs
Split the Work as desired
ACCESSORY / EXTRA (4 Rounds for distance)
Seated Box Jumps, High
4 x 5
Goal: Power Accessory