CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (8-10:00)
400m Jog / 2:00 Machine
“Ladder Relay Race”
Group Members up into teams of 3-6. Perform each drill as a relay race where each member performs the ladder drill out, runs to touch a cone, does the ladder back and tags their partner. Each drill listed below (or your own drills) represents 1 round.
– Hop Scotch
– Scissors
– Icky Shuffle
– 3 Step
B. MOBILITY / ACTIVATION (3:00)
– 20 Scorpion Stretch
– 20 Lying Leg Swings
– 20 Hollow Rock to Toe Touch
C. SPECIFIC (10:00)
Rowing Pick Drills:
– 2 x 0:30-1:00 Legs only
– 2 x 0:30-1:00 Legs + HIps
– 2 x 0:30-1:00 Arms Only
– 2 x 0:30 Full Stroke, Strapless
—
Push ups
– 3 x 2-4 Push ups / Knees / Hands Elevated
—
Box Jumps
– 3 x 2-5 Box Jumps + Step Down, ramp up to workout height
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METCON (Time)
Row 5000/4000 m
Every 2:00 Stop & Perform:
Alternate Between:
– 5 Box Jumps @ 30/24″
– 5-10 Push ups
RX+: 6000/5000m
Score: Time
Time Cap: 25:00
Kilograms: N/A
Scaling Options
Beginner
Row 3500m
Every 2:00 Stop & Perform:
Alternate Between:
– 5 Box/Plate Jumps or 6 Step Ups
– 5 Hand Elevated Push ups
Intermediate
Row 4000m
Every 2:00 Stop & Perform:
Alternate Between:
– 5 Box Jumps @ 30/24″
– 5-10 Push ups
ACCESSORY / EXTRA (5 Rounds for weight)
Elevator Shoulder Press
5 x 3 @ HEAVY
Goal: Upper Body Press Accessory