CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
2 rounds of Tabata intervals on each:
– No Push Up Burpee
– Plank Shoulder Taps
– Straight leg Sit-Ups
– Jump Squats (1/4 Squats)
B. MOBILITY/ACTIVATION (4:00)
2 Sets
– 3-5 Toes to Kettlebell, Eccentric descent
– 5 Scap Pull ups
C1. SPECIFIC (15:00)
Ball Slam
– 5 Throw Arms only
– 5 Throw with hinge, delay arms as much as possible
– 5 Ball Slams
—
Toes to Bar
– 2 x 5 Beat Swings
– 2 x 3 Swinging Knee Raises
– 2 x 3 Swinging Leg Raises
– 2 x 3 Toes to Bar / Attempts
C1. SPECIFIC (CNT’D)
Kettlebell Swing
– 5 Kettlebell Lift offs
– 5 Single Russian Kettlebell Swings
– 5 Russian Kettlebell Swings
C2. SPECIFIC
Practice Broad Jumps
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METCON (AMRAP – Rounds and Reps)
Amrap 18
10 Ball Slams @ 30/20 lbs
20 Toes to Bar
30 Russian Kettlebell Swings @ 70/53lbs
Score: Rounds & Reps
Time Cap: 18:00
Kilograms:
– RX: 15/9, 32/24
– Beg: 12/9
– Int: 9/7, 24/16
Scaling Options:
Beginner
5-10 Ball Slams @ light
20 Swinging Knee Raises / Abmat Sit-Ups
30 Kettlebell Swings @ 26/18lbs
Intermediate L1
5-10 Ball Slams @ 20/15 lbs
20 Swinging Leg Raises
30 Kettlebell Swings @ 53/35lbs
Intermediate L2
5-10 Ball Slams @ 20/15 lbs
10 Toes to Bar
30 Kettlebell Swings @ 70/53lbs / Russian
Fitness
5-10 Ball Slams @ 20/15 lbs
20 Abmat Sit-Ups
25 Russian Kettlebell Swings @ 53/35lbs
Team Wod
Amrap 18, in Pairs Splitting the work as desired.
18 Ball Slams @ 30/20 lbs
28 Toes to Bar
38 Russian Kettlebell Swings @ 70/53lbs
POST METCON (3 Rounds for distance)
3 Attempts
Rest as needed between attempts
Score: Distance In Feet
Time Cap: 6:00
Kilograms: N/A
Scaling Options
Beginner
Single Broad Jump
Intermediate
As Written
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ACCESSORY / EXTRA (Checkmark)
Quadruped Firehydrants
3 x 8/8
Goal: Hip Accessory