CROSSFIT BRACKNELL – CrossFit
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
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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
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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