CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (6:00)

Medicine Ball Partner Toss

– 20 Chest Passes

– 20 Laterall Tosses (10/10)

– 20 Overhead Tosses

– 20 Underhand Tosses

– 20 Wall Ball Tosses

B. MOBILITY / ACTIVATION (1:30)

Ankle Stretch on Box

45 sec / Side

C. SPECIFIC (8:00)

Goblet Step ups

– 6-10 Step ups, unweighted

– 4-8 Step ups with workout weight

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Kettlebell Swings

– 3-5 Single rep Russian Kettlebell Swing (Going over the safe way to start a set)

– 3-5 Russian Kettlebell Swings

– 3-5 Kettlebell Swings



Wall Balls

– 5 Medicine Ball Squats, Supporting ball in Front Rack

– 5 Wall Ball, Heels stay on the ground

– 5 Wall Balls

C2. SPECIFIC (5:00)

Silverback Swings

– Ramp up to Find Workout Weight in sets of 2-3 swings



Gorilla Rows

– 2 x 2 Reps

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METCON (10 Rounds for time)

Every 2:00 x 10

8 Goblet Step ups @ 20″ @ 53/35 lbs

10 Kettlebell swings @ 53/35 lbs

12 Wall Balls @ 20/14 lbs

Score: Each set for time

Time Cap : 20:00

Kilograms: 24/16, 9/6, Beg: 12/9, 5/4, Int: 15/12, 7/5

Scaling options

Beginner

6 Step ups @ 20″

10 Kettlebell swings @ 26/18 lbs

12 Wall Balls @ 12/8 lbs

Intermediate

8 Step ups @ 20″ @ 35/26 lbs

10 Kettlebell swings @ 35/26 lbs

12 Wall Balls 16/12 lbs

POST METCON (Weight)

3 sets

25′ Silverback Swings

10 Gorilla Rows

Rest 1 :00 Between Sets

Score: Weight on Kettlebells

Time Cap: 9:00

Kilograms: N/A

Scaling Options

Beginner & Intermediate

Reduce load as needed

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ACCESSORY / EXTRA (Checkmark)

3 sets

12 Medicine Ball Overhead Sit- ups

24 Russian Twist with Medicine Ball

Goal: Core Strength

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