CROSSFIT BRACKNELL – CrossFit
WARM UP (INDY) (No Measure)
A. GENERAL (4:00)
Tabata, 2 intervals at each station
– Air Squats
– Plank Shoulder Taps
– Jumping Jacks
– Burpees / Down & Ups
B. MOBILITY / ACTIVATION (1:30)
Cat Cows
12 total Reps
C. SPECIFIC (8:00)
Wall Balls
– 15 Medicine Ball Squats
– 10 Air Balls
– 2 x 5 Wall Balls
—-
AbMat Sit ups
10 with Straight Legs
10 Butterfly Sit ups
5-10 Medicine Ball Sit-ups (RX+)
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Machine
2 Sets:
0:20 Easy
0:20 Moderate
0:20 Hard
WARM UP (TEAM) (No Measure)
A. GENERAL (8:00)
Medicine Ball Partner Toss
– 20 Chest Passes
– 20 Lateral Tosses, One side
– 20 Overhead Toss
– 20 Lateral Tosses, Opposite side
– 20 Underhand Tosses
– 20 Sit-up Pass
B. MOBILITY / ACTIVATION (1:30)
Cat Cows
12 total Reps
C. SPECIFIC (8:00)
Wall Balls
– 15 Medicine Ball Squats
– 10 Air Balls
– 2 x 5 Wall Balls
—-
Abmat Sit ups
10 with Straight Legs
10 Butterfly Sit ups
—
Machine
You go I Go
6 sets
0:30 on, 0:30 off
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METCON (Time)
For Time:
150 Wall Balls @ 20/14 lbs
150 Calories on a Machine
150 Abmat Sit-Ups
Break up as desired.
RX+ Medicine Ball Abmat Sit-ups
Score: Time
Time Cap: 30:00
Kilograms: N/A
Scaling Options
Beginner
100 Wall Balls @ 10/8 lbs
100 Calories on a Machine
100 Abmat Sit Ups
Intermediate
150 Wall Balls @ 16/12 lbs
150 Calories on a Machine
150 Abmat Sit Ups
TEAM METCON (Time)
For Time, in pairs
300 Wall Balls
300 Calories
300 Abmat Sit-Ups
Break up As Desired, both partners working at the same time
Score: Time
Time Cap: 30:00
Kilograms: N/A
Scaling Options
Beginner
200Wall Balls @ 10/8 lbs
200 Calories on a Machine
200 Abmat Sit Ups
Intermediate
300 Wall Balls @ 16/12 lbs
300 Calories on a Machine
300 Abmat Sit Ups
ACCESSORY / EXTRA (Checkmark)
Medicine Ball Hip Toss
6 x 3
Goal: Power Accessory