CROSSFIT BRACKNELL – CrossFit
Warm up (No Measure)
A. GENERAL (8:00)
Team warm up, you go I go
Amrap 8 minutes
6 Shuttle runs (25/25 = 1)
25′ Crab walk out
25′ Bear crawl back
This warm up has athletes doing 1 “rep” then tagging their partner to perform the next. Partner 1 does a shuttle, then tags partner 2 to perform another shuttle and so on till they hit 6 shuttle runs, then partner 1 does a crab walk out and a bear crawl back to tag their partner to perform the same.
B. SPECIFIC (9:00)
Grab DB, workout weight
Rnd 1
50′ A Skip (25/25)
6/6 DB Deadlifts, DB between legs
6 Push ups / Modification
Rnd 2
50′ Butt Kicks
12 Alternating DB hang clean & press
8 Push ups / Modification
Rnd 3 (workout weight)
50′ Carioca
12 DB Alternating hang clean and jerks
12 Push ups / Modification
METCON (Time)
3 rounds for time
Run 800m
200m Farmer’s carry @ 50/35 lbs x 2
20 Alternating DB Hang clean and Jerk @ 50/35 lbs x 1
20 Push ups
–
Score: Time
TC: 35 minutes
KG: 22.5/15
Scaling Options
Beginner
Jog/Walk 400m
200m Farmer’s carry @ 25/15lbs
16 Alternating DB Hang clean and Jerk @ 25/15lbs
10 Hand elevated Push ups
Intermediate L1
Run 800m
200m Farmer’s carry @ 35/20 lbs x 2
20 Alternating DB Hang clean and Jerk @ 35/20 lbs x 1
20 Band Assisted push ups
Intermediate L2
Run 800m
200m Farmer’s carry @ 50/35 lbs x 2
20 Alternating DB Hang clean and Jerk @ 50/35 lbs x 1
10 Push ups
OR
Chose Individual workout or Team Workout
TEAM WOD (Time)
3 rounds for time
Run 1 mile in sets of 400m / partner
20 Alternating DB Hang clean and jerk / HS hold
20 Alternating DB Hang clean and jerk / HS hold
@ 50/35 lbs x 1
Score: Time
TC: 35 minutes
KG: 22.5/15
Scaling Options
Beginner
Run 800m in sets of 200m / partner
16 Alternating DB Hang clean and jerk / Plank hold
16 Alternating DB Hang clean and jerk / Plank hold
Intermediate
As written, @ 35/20lbs
ACCESSORY / EXTRA (Checkmark)
Unilateral Romanian Deadlifts
3 x 12/12 with 1 KB, heavy