CROSSFIT BRACKNELL – CrossFit

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WARM UP (INDY) (No Measure)

A. GENERAL (4:00)

Team warm up

You go I go, 4 total rounds

1 minute machine while other partner is performing:

Amrap of 5 medicine ball squats + 5 Medicine ball sit-ups

B. MOBILITY / ACTIVATION (2:00)

Barbell Front Rack Rotations

1:00

Beat Swings

2 x 3-5

C. SPECIFIC (10:00)

Grab all equipment: Medicine Ball, Barbell, Plates, Dumbbells, Kettlebells

—-

Push Press

5 Shoulder press

5 Tempo & Pause Push Press

Ramp up to workout weight in 2-3 sets



Kettlebell Swings

2 x 3-5 Reps

Wall Balls

2 x 5 Wall balls



Toes to Bar

2 x 3-5 Hanging Knee Raises / Leg Raises

3-5 Toes to BAr



Dumbbell Hang Cleans

2 x 3-5 Reps

WARM UP (TEAM) (No Measure)

A. GENERAL (4:00)

Team warm up

You go I go, 4 total rounds

1 minute machine while other partner is performing:

Amrap of 5 medicine ball squats + 5 Medicine ball sit-ups

B. MOBILITY / ACTIVATION (2:00)

Barbel Front Rack Rotations

1:00

Beat Swings

2 x 3-5

C. SPECIFIC (10:00)

Grab all equipment: Medicine Ball, Barbell, Plates, Dumbbells, Kettlebells

—-

Push Press

5 Shoulder press

5 Tempo & Pause Push Press

Ramp up to workout weight in 2-3 sets

Toes to Bar

2 x 3-5 Hanging Knee Raises / Leg Raises

3-5 Toes to Bar



Wall Balls

2 x 5 Wall balls



Burpee Over Partner

Practice set-up 2 x 2-4

()

METCON (Time)

For time

21-15-9

Push Press @ 135/95 lbs

Kettlebell Swings @ 70/53 lbs

1000/800m Row / Ski / Run / Bike 2000m*

21-15-9

Wall Balls 20/14 (RX+ 30/20)

Toes to Bar

1000/800m Row / Ski / Run / Bike 2000m*

21-15-9

Double Dumbbell Hang Power Cleans @ 50/35 lbs

Burpee over Dumbbell

1000/800m Row / Ski / Run / Bike 2000m*

Score:Time

TC: 26 mins

KG: 60/43, 32/24, 9/6, 22.5/15

BEG: 30/20, 12/9, 6/5, 11/7.5

Scaling options

Beginner

15-12-9

Push Press @ 65/45 lbs

Kettlebell Swings @ 26/18 lbs

– 750/500m Row / Ski / Run / Bike 1600/1000m ( or 3:00)

15-12-9

Wall Balls 14/10

Hanging Knee Raises

– 750/500m Row / Ski / Run / Bike 1600/1000m ( or 3:00)

15-12-9

Double Dumbbell Hang Power Cleans @ 25/15 lbs

Burpee Step over Dumbbell

– 750/500m Row / Ski / Run / Bike 1600/1000m ( or 3:00)

Intermediate

21-15-9

Push Press @ 115/75 lbs

Kettlebell Swings @ 70/53 lbs

– 1000/800m Row / Ski / Run / Bike 2000m*

21-15-9

Wall Balls 16/12

Leg Raises (or 15-12-9 Toes to Bar)

– 1000/800m Row / Ski / Run / Bike 2000m*

21-15-9

Double Dumbbell Hang Power Cleans @ 35/20 lbs

Burpee over Dumbbell

– 1000/800m Row / Ski / Run / Bike 2000m*

TEAM METCON (Time)

You go I go 3000m Row / Run

Into

10 rounds of

10 Push Press 135/95 lbs

10 Toes to Bar

10 Wall Balls @ 20/14 lbs

10 Burpees over Partner

Score: Time

TC: 32 minutes

KG: 60/43, 9/6, Beg: 30/20, 5/4, Int: 52/35, 7/5

Scaling Options

Beginner

10 rounds of

8 Push Press @ 65/45 lbs

8 Hanging knee raises

8 Wall Balls @ 12/8 lbs

8 No Push up Burpees over Partner

Intermediate

10 rounds of

10 Push Press @ 115/75 lbs

10 Swinging Leg Raises

10 Wall Balls @ 16/12 lbs

10 Burpees over Partner

ACCESSORY / EXTRA (Checkmark)

Take 5-10 minutes to cool down & stretch out

Goal: COOL DOWN