CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (5:00)
200-400m Jog
Then
2-3 Rounds:
– 8-10 Single Dumbbell Curl to Press
– 8-10 Air Squat / Goblet Squat
B. MOBILITY / ACTIVATION (5:00)
– 25’-50’ Duck Walk
– 25-50’ Spiderman Lunges
– 25-50’ A Skip
– 25-50’ Butt Kick
C. SPECIFIC (5:00)
Dumbbell Hang Clean & Jerk
– 8/8 Dumbbell Deadlifts
– 6/6 Dumbbell Shoulder Press or Push Press
– 4/4 Dumbbell Hang Clean
– 4/4 Dumbbell Hang Clean & Jerk
—
Wall Balls
– 8-10 Medicine Ball Front Squats
– 5-6 Medicine Ball Push Press
– 6-8 Wall Balls
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METCON (Time)
4 Rounds
Run 800m
100m Farmer’s carry @ 50/35 lbs x 2
20 Alternating Dumbbell Hang Clean & Jerk @ 50/35 lbs x 1
20 Wall Balls @ 20/14 lbs
Score: Time
Time Cap: 35:00
Kilograms:
RX: 22.5/15 & 9/6
Beg: 11/7.5 & 5/4
Int: 15/9 & 7/5
Scaling Options
Beginner
Jog/Walk 400m
100m Farmer’s carry @ 25/15lbs
16 Alternating Dumbbell Hang Clean & Jerk @ 25/15lbs
16 Wall Balls @ 12/8 lbs
Intermediate
Run 800m
100m Farmer’s carry @ 35/20 lbs x 2
20 Alternating Dumbbell Hang Clean & Jerk @ 35/20 lbs x 1
20 Wall Balls @ 16/12 lbs
TEAM METCON (Time)
3 Rounds For Time
Run 1600m, in Relay Style
40 Alternating Dumbbell Hang Clean & Jerk @ 50/35lbs x 1
40 Wall Balls @ 20/14 lbs
While 1 Partner works on reps and run, the other partner is holding:
– Farmer’s Carry Hold (Run)
– Handstand Against Wall / Plank (DB)
– Chair Hold (WB)
Score: Time
Time Cap: 35:00
Kilograms:
RX: 22.5/15 & 9/6
Beg: 11/7.5 & 5/4
Int: 15/9 & 7/5
Scaling Options
Beginner
Run 800m in sets of 200m / partner
30 Alternating Dumbbell Hang Clean & Jerk
30 Wall Balls @ 12/8 / Chair Hold
Intermediate
Run 1600m, in Relay Style
40 Alternating Dumbbell Hang Clean & Jerk @ 35/20lbs x 1
40 Wall Balls @ 16/12 lbs
ACCESSORY / EXTRA (Checkmark)
3 x 10-15 Overhead Sit-up
Using Dumbbell or Medicine Ball
Goal: Core Accessory