CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
2:00 Row / Machine
2 Rounds of
10 Air Squats
10 Thread the Kneedle, Alternating
10 Glute Bridge, weighted with Medicine Ball
B. MOBILITY / ACTIVATION (2:00)
Side Plank Knee Touch
6-10 reps / Side
C1. SPECIFIC (8:00)
Wall Balls
– 10 Medicine Ball Squats
– 10 Air Balls, Wall Ball with no wall
– 10 Wall Balls
—-
Box Jumps
– 10 Step-Ups to the Box, Alternating Legs
– 10 Box Jump with Step Down
—-
Suitcase Carry
– Find Heavy weight for the workout
C2. SPECIFIC (3:00)
– Get machines out and ready for Conditioning
()
METCON (Distance)
Amrap 20
15 Wall Balls @ 20/14 lbs
15 Box Jumps, Step Down @ 24/20
25′ Kettlebell Suitcase Carry @ 70/53 lbs*
* Add 25′ Every round
Score: Total Distance
Time Cap: 20:00
Kilograms: 9/6 & 32/24
Scaling Options
Beginner
10 Wall Balls @ 12/10 lbs
10 Low Box Jumps, Step Down or Step ups
25′ Kettlebell Suitcase Carry @ Heavy
Intermediate
15 Wall Balls @ 16/12 lbs
15 Box Jumps, Step Down @ 24/20
25′ Kettlebell Suitcase Carry @ 53/35 lbs*
CONDITIONING (Calories)
Machine Intervals, On a Machine of your choice
8 x 0:45 on, 0:45 off
Score: Total Calories
Time Cap: 12:00
Kilograms: N/A
Scaling Options
All Categories as Written
ACCESSORY / EXTRA (Checkmark)
4 Sets:
1:00 – Tall Kneeling Dual KB or DB Front Rack Hold
Rest 1:00 Between Sets
Goal: Core & Low Back Accessory