CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (5:00)

Partner Warm up, In pairs

2-3 rounds (Cap at 5 minutes)

10 Burpee over partner (total)

10 Shuttles (total)

B. MOBILITY / ACTIVATION (4:00)

2 sets

10/10 Single leg calf Raises

5/5 Hip Hikes

C1. SPECIFIC (10:00)

Skips, 4 x 25′ Out, 25′ Jog back

– Ankling

– A Skip

– B Skip

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DB Clean + Step up

4/4 DB Deadlift

8 Alternating DB Clean

8 Alternating DB Clean + Step up

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METCON (AMRAP – Rounds and Reps)

Amrap 20 minutes

400m Run

4 Alternating Dumbbell Clean + Step up @50/35 x 1, 20

Add 4 Reps to each round on the clean + step ups

RX+ 70/50 lbs or 100/70 lbs Sandbag/D Ball

KG: 22.5/15 (Beg: 12/7.5, Int: 15/10)

TC: 20 min

Score: Rounds & Reps

Scaling Options

Beginner:

200m Jog/Walk

4 Alt DB Clean + Step up @ 25/15 lbs x 1 @ 20/16″ *

Intermediate:

400m Run

5 Alt DB Clean + Step up @35/20 x 1, 20″

ACCESSORY / EXTRA (Checkmark)

Weighted Deadbugs

5 x 10

Goal: Transverse Core Accessory

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