CROSSFIT BRACKNELL – CrossFit
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