CROSSFIT BRACKNELL – CrossFit
WARM UP (INDY & TEAM) (No Measure)
A. GENERAL (4:00)
Armrap 4:00
50’ Shuttle run
50’ Side shuffles
50’ A Skip
50’ Butt Kicks
B. MOBILITY / ACTIVATION (2:00)
2 sets
10 Calf Raises
5/5 Romanian deadlift with reach
C. SPECIFIC (10:00)
Grab workout weights
Goblet Squats
10 Air Squats
5 Goblet squat with workout weight
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Kettlebell Deadlifts
5/5 Suitcase Deadlift
5 KB Deadlifts
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Farmer’s Carry
25’ x 2 Suitcase Carry
25’ Farmer’s Carry
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Set up & Get ready for workout
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METCON (AMRAP – Rounds and Reps)
Amrap 30mins
400m Run/500m Row&Ski/1000m Bike
– 200′ Farmer’s Carry
400m Run/500m Row&Ski/1000m Bike
– 20 KettleBell Deadlift
400m Run/500m Row&Ski/1000m Bike
– 20 KettleBell Goblet Squat (1 KB)
@ 70/53 lbs x 2
Score: Rounds & Reps
TC: 30 minutes
KG: 32/24 Beg: 12/9, Int 25/16
Scaling Options
Beginner
200m Jog/250m Row&Ski/500m Bike
– 150′ Farmer’s Carry
200m Jog/250m Row&Ski/500m Bike
– 20 KettleBell Deadlift
200m Jog/250m Row&Ski/500m Bike
– 20 KettleBell Goblet Squat (1 KB)
@ 26/18 lbs x 2
Intermediate
400m Run/500m Row&Ski/1000m Bike
200′ Farmer’s Carry
400m Run/500m Row&Ski/1000m Bike
20 KettleBell Deadlift
400m Run/500m Row&Ski/1000m Bike
20 KettleBell Goblet Squat (1 KB)
@ 53/35 lbs x 2
TEAM METCON (AMRAP – Rounds and Reps)
Amrap 30mins
In Pairs
400m Run together
400′ Farmer’s Carry @ 70/53 lbs x 2
400m Run together
40 KB Deadlift @ 70/53 lbs x 2
400m Run together
40 KB Goblet Squat @ 70/53 x 1
Score: Rounds & Reps
TC: 30 minutes
KG: 32/24 Beg: 12/9, Int 25/16
Scaling Options
Beginner
200m Jog together
200′ Farmer’s Carry @ 26/18 lbs x 2
200m Jog together
40 KB Deadlift @ 26/18 lbs x 2
200m Jog together
40 KB Goblet Squat @ 26/18 lbs x 1
Intermediate
400m Run together
200′ Farmer’s Carry @ 53/35 lbs x 2
400m Run together
40 KB Deadlift @ 53/35 lbs x 2
400m Run together
40 KB Goblet Squat @ @ 53/35 lbs x 1
ACCESSORY / EXTRA (Calories)
Tabata Cal Machine
8 x 20 seconds on, 20 seconds off
Goal: High intensity Conditioning