CROSSFIT BRACKNELL – CrossFit

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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

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