CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
AMRAP 6
– 5 No Push-Up Burpees
– 10 Air Squats
– 5 Inchworms + Push-Up
– 10 Alternating Reverse Lunges
– 0:30 Row
B. MOBILITY / ACTIVATION (3:00)
1-2 Sets
– 10/10 Ballistic Leg Swings (Front to Back)
– 10 Wide Stance Good Mornings
C. SPECIFIC (12:00)
Push-Ups
– 3 Reps Each:
– Narrow Push-Up
– Standard Push-Up
– Wide Push-Up
—
Step Up Overs (Light Dumbbells)
– 6 Step Ups, Unweighted
– 6 Step Ups @ Single Dumbbell
– 6 Step Up Overs @ Workout Weight
—
Toes to Bar Progression
– 5 Beat Swings
– 3-5 Swinging Leg Raises
– 3-5 Toes to Bar or Attempts
—
Dumbbell Squats
– 6 Dumbbell Front Squats, Single Dumbbell
– 4 Dumbbell Squats @ Workout Weight
—
Devil’s Press
– 4 Devil’s Press (Light Weight or One Arm)
METCON (Time)
For time
50/40 Calorie Row
50 Push Ups
40/30 Cal Row
40 Dumbbell Step Up Overs @ 2 x 50/35 lbs (Farmer’s Carry), 20”
30/20 Calorie Row
30 Toes to Bar
20/15 Calorie Row
20 Dumbbell Squats @ 2 x 50/35 lbs
10/8 Calorie Row
10 Devil’s Press @ 2 x 50/35 lbs
Score: Time
Time Cap: 26:00
Kilograms: 22.5/15, Beg: 11/7.5 Int: 15/11
Scaling options
Beginner
For time
40/30 Calorie Row
40 Hand Elevated Push ups
30/20 Calorie Row
30 Dumbbell Step Up Overs @ 2 x 25/15 lbs (Farmer’s Carry) @ Low Box
20/15 Calorie Row
20 Hanging Knee Raises
10/8 Calorie Row
10 Dumbbell Squats
5 Calorie Row
5 Devil’s Presses
Intermediate
As written @35/25lbs
TEAM METCON (Time)
For Time, In pairs
3 rounds
10 Devil’s Press @ 50/35 lbs x 2
20 Dumbbell Step Up Overs @ 50/35 lbs x 2
30 Toes to Bar
40 Dumbbell Squats @ 50/35 lbs x 2
50 Calorie Row
Athletes can split work as desired
Score: Time
Time Cap: 35:00
Kilograms: 22.5/15, Beg: 11/7.5 Int: 15/11
Scaling Options
Beginner:
10 Devil’s Press @ 25/15 lbs x 2 (or 1)
12 Dumbbell Step Up Overs @ 25/15 lbs x 2
18 Hanging Knee Raises
24 Dumbbell Squats @ 25/15 lbs x 2
30 Calorie Row
Intermediate
10 Devil’s Press @ 35/20 lbs x 2
20 Dumbbell Step Up Overs @ 50/35 lbs x 2
30 Swinging Leg Raises
40 Dumbbell Squats @ 35/20 lbs x 2
50 Calorie Row
ACCESSORY / EXTRA (Checkmark)
Piston Row
3-5 x 10-16
Goal: Upper Back Accessory