CROSSFIT BRACKNELL – CrossFit
WARM UP (INDY & TEAM) (No Measure)
A. GENERAL (6:00)
6 sets, 30 sec on, 30 sec rest. Alternate Between
– Mountain climbers
– Air squats
B. MOBILITY/ACTIVATION (1:00)
Cossack Squat, Supported by Rig
10 Total reps
C. SPECIFIC (10:00)
Wallballs
– 6 Medicine Ball Squats
– 6 Medicine Ball press against wall
– 6 Wall balls
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Farmer’s Carry:
Find Workout Weight
– 25′ @ Workout weight
—
Dual Kettlebell Front Rack Walking Lunges
8 Alternating Lunges, Empty Bar
8 Alternating Lunges, Workout Weight
—
Ab Mat Sit-ups
6 Reps
()
METCON (Time)
For Time
10-20-30-40-30-20-10
Wall Balls, 20/14 lbs
Ab Mat Sit-Ups
Directly into:
2 Rounds of:
200m Farmer’s Carry @ 53/35 lbs
100′ Dual Kettlebell Front Rack Walking Lunges @ 53/35 lbs
Score: Time
Time Cap: 30:00
Kilograms: 9/6 & 24/16
Beg: 5/4 & “light”
Int: 7/5 & 16/12
Scaling Options
Beginner
10-20-30-30-20-10
Wall Balls @ 12/8 lbs
Ab Mat Sit-Ups
Directly into:
2 Rounds of:
200m Farmer’s Carry, Light
50-100′ Walking Lunges, Unweighted
Intermediate
Wall Balls, 16/12 lbs
Ab Mat Sit-Ups
Directly into:
2 Rounds of:
200m Farmer’s Carry @ 35/26 lbs
100′ Front Rack Walking Lunges @ 35/26 lbs
TEAM METCON (Distance)
In Teams of 2:
On a 30:00 Clock, Perform
20-40-60-80-60-40-20
Wall Balls @ 20/14 lbs
Ab Mat Si-ups
Directly into:
Max distance in remaining time
100′ Farmer’s Carry @ 70/53 lbs
25′ Dual Kettlebell Front Rack Walking Lunges @ 70/53 lbs
Score: Distance
Time Cap: 30:00
Kilograms: 9/6 & 24/16
Beg: 5/4 & “light”
Int: 7/5 & 16/12
Scaling Options
Beginner
20-30-40-60-40-30-20
Wall Balls @ 12/8 lbs
Ab Mat Si-ups
Directly into:
Max distance in remaining time
100′ Farmer’s Carry, Light
25′ Walking Lunges
Intermediate
Wall Balls @ 20/14 lbs
Ab Mat Si-ups
Farmer’s Carry @ 53/35 lbs
Dual Kettlebell Front Rack Walking Lunges @ 53/35 lbs
ACCESSORY / EXTRA (Calories)
Tabata Machine, of your choice
8 sets of 0:20 on, 0:10 off
Goal: Conditioning Extra