CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
Partner Warm up, Amrap 5 minutes
While one partner rows
The other is performing
– 15 Jumping Jacks
– 7 Squat Thrusts
B. MOBILITY / ACTIVATION (4:00)
2 sets
10 Banded squat pull through
3 Band resisted broad jumps
C. SPECIFIC (6:00)
Burpee Broad Jump
Go over the various ways of performing Burpee broad jumps
– 25′ Both feet pop back & up
– 25′ Feet pop back, lunge up
– 25′ Lunge back + lunge up
—
Kettlebell Swings
2 x 5
C2. SPECIFIC (3:00)
Grab Medicine Balls for Part 2
Take 2-3 minutes to explain movement & practice
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METCON (AMRAP – Reps)
6 x 3 minutes on, 1 min off
Amrap 1:
– 50′ Burpee Broad Jump
– 20 Kettlebell Swings @ 53/35 lbs
– Max Cal Machine in remaining time
Amrap 2
– 20/17 Cal Machine
– 20 Kettlebell Swings
– Max distance burpee broad jumps
Score: Total Reps (5ft=1rep)
TC: 24 Minutes
KG: 24/16, Beg 12/9, Int 20/12
Scaling Options
Beginner
Amrap 1:
– 25′ Burpee Broad Jump
– 15 Kettlebell Swings @ 26/18
– Max Cal Machine in remaining time
Amrap 2
– 15/12 Cal Machine
– 15 Kettlebell Swings @ 26/18
– Max Rep burpee broad jumps
Intermediate
@ 44/26 lbs
POST METCON (Checkmark)
In pairs or against the wall
3 sets of
60 seconds Medicine Ball Sit-up Toss / V-up Partner toss
Score: Checkmark
TC: 10 minutes
KG: N/A
Scaling Options
Beginner & Intermediate
Reduce load as needed
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ACCESSORY / EXTRA (Checkmark)
Toes Elevated Romanian Deadlifts
3 x 12
Goal: Posterior Chain, Hamstring & Knee health