CROSSFIT BRACKNELL – CrossFit
WARM UP (INDY & TEAM) (No Measure)
A. GENERAL (7:00)
3 Rounds
200m Run / 1:00 Machine
6 Burpee Step Over Partner
6 Partner Dumbbell Drag Throughs
B. MOBILITY/ACTIVATION (2:00)
Scorpion Stretch
20 Total Reps
C1. SPECIFIC (12:00)
Toes to Bar
2 x 5 Beat Swings
2 x 2-5 Swinging Knee / Leg Raises
2 x 1-3 Toes to Bar / Leg Raises / Knee Raises
—
Dumbbell Clean and Jerks
– 5/5 Dumbbell Shoulder Press
– 5/5 Dumbbell Hang Clean (DB Between legs)
– 4-8 Alternating Cumbbell Clean and Jerks
—
Dumbell Step Ups
– 6 Unweighted Step ups
– 6 Step Ups, Workout Weight
()
METCON (Time)
20 Rounds
4 Toes to bar
6 Kettlebell Step ups, 20″ @50/35 lbs x 1
8 Kettlebell Swings @ 50/35 lbs x 1
After every 5 rounds, stop and run 400m
Score: Time
Time Cap: 30:00
Kilograms: 22.5/15, Beg: 11/7.5, Int: 15/9
Scaling Options
Beginner
15 Rounds
4 Abmat Sit-ups
6 Step ups, Low box @ 26/18 lbs x 1
8 Kettlebell Swings @ 26/18 lbs x 1
* Run 200m or Bike 400m Every 5 rounds
Intermediate
4 Toes to bar
6 Kettlebell Step ups, 20″ @ 35/26 lbs x 1
8 Kettlebell Swings @ 35/26 lbs x 1
TEAM METCON (Time)
5 Rounds for Time
20 Synchro Toes to bar
20 Alternating Dumbbell Step ups, 20” @ 50/35 lbs x 1
20 Synchro Dumbbell Clean And Jerks @ 50/35 lbs x 1
400m Run
Score: Time
Time Cap: 30:00
Kilograms: 22.5/15, Beg: 11/7.5, Int: 15/9
Scaling Options
Beginner
20 Synchro Abmat Sit ups
16-20 Alternating Step ups, 20″
16-20 Synchro Dumbbell Clean And Jerks @ 25/15 lbs x 1
200-400m Jog
Intermediate
20 Synchro Swinging Leg Raises
20 Alternating Dumbbell Step ups, 20″” @ 35/20 lbs x 1
20 Synchro Dumbbell Clean And Jerks @ 35/20 lbs x 1
400m Run
ACCESSORY / EXTRA (Checkmark)
5 x 0:20 on 0:20 Off
Heel Overs
Goal: Core Accessory