CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (8:00)
Take 2-3:00 to Jog in circles in the gym or 400m Run. Then
3-4 Sets of:
– 10 Air Squats
– 10 Plank Knees to elbow
– 10 Plate Hops
B. MOBILITY/ACTIVATION (2:00)
PNF Child Pose Lat Stretch
5 Reps / Side
PNF = Pres down 5 seconds then stretch down 5-7 seconds
C1. SPECIFIC (4:00)
Overhead Sit-ups
– 5 Straight Leg Sit ups
– 5 Straight leg Weight sit up, holding plate
– 5 Seated Plate Z Press
– 5 Overhead Sit-ups
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Burpees to Plate
– 5 Burpees to Plate
C2. SPECIFIC (6:00)
Go over Each movement with members
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METCON (Time)
5 Rounds for time
15 Overhead Sit-ups @ 25/15 lbs
15 Burpees to Plate
RX+ 35/25 lbs
Score: Time
Time cap: 14:00
Kilograms: 15/10, Beg: 5/2.5, Int: 7.5/5
Scaling Options
Beginner
10 Overhead Sit-ups @ 10/5 lbs
10 Burpees to Plate
Intermediate
15 Overhead Sit-ups @ 15/10 lbs
15 Burpees to Plate
STRENGTH (AMRAP – Rounds and Reps)
In Pairs, You go I go
Amrap 10
100′ Weighted Bear Crawl @ 45/35 lbs
100′ Plate Push @ 45/35 lbs
50 Russian Twists @ 45/35 lbs
Score: Rounds & Reps
Time Cap: 10:00
Kilograms: 20/15
Scaling Options
Beginner
100′ Unweighted Bear Crawl
50′ Plate Push
30 Russian Twists @ 15/10lbs
Intermediate
100′ Weighted Bear Crawl @ 25/15 lbs
100′ Plate Push @ 25/15 lbs
50 Russian Twists @ 25/15 lbs
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ACCESSORY / EXTRA (10 Rounds for calories)
Row or Bike
10 x 0:15 Max Effort, Rest 0:45
Goal: Conditioning Accessory