CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL
AMRAP 8, In Teams of 2, You go I go
– 50’ Shuttle Run
– 25’ Bunny Hops out, Jog Back
– 50’ Side Shuffle
– 25’ A Skip out, Jog Back
– 50’ Shuttle Run
– 25’ Soldier Walk + Reach, Jog Back
B. MOBILITY / ACTIVATION (4:00)
Ballistic Leg Swings, Front & Back + Side to Side
15 Reps / Side
C. SPECIFIC (8:00)
Deadlifts
– 8 Empty Bar Romanian Deadlifts
– 8 Empty Bar Deadlift
– 8 Light Deadlifts
– 8 Deadlifts @ Workout Weight
—
Farmer’s Carry
– 25’/ Arm @ Workout Weight
– 50’ @ Workout Weight
METCON (Time)
2 rounds for time
1600m Run
50 Deadlifts @ 115/75 lbs
200m Farmer’s Carry
Athletes can partition the Deadlifts and the Farmer’s Carry however they’d like.
RX+ Deadlifts @ 135/95 lbs
Score: Time
Time Cap: 32:00
Kilograms:
RX: 52/35
Beg: 20/15
Int: 43/30
Scaling options
Beginner
800m Run / Walk
30 Deadlifts@ 45/35lbs
200m Farmer’s Carry
Intermediate
1200m Run
50 Deadlifts @ 95/65lbs
200m Farmer’s Carry
TEAM METCON (Time)
4 Rounds for Time
800m Run
25 Deadlifts @ 135/95 lbs
100m Farmer’s Carry @ 70/53 lbs
Score: Time
Time Cap: 32:00
Kilograms:
RX: 60/43 & 32/24
Beg: 43/30 & 16/12
Int: 50/35 & 20/16
Scaling Options
Beginner
400m Run
20 Deadlifts @ 95/65 lbs
100m Farmer’s Carry, 35/26 lbs
Intermediate
800m Run
25 Deadlifts @ 115/75 lbs
100m Farmer’s Carry @ 44/35 lbs
ACCESSORY / EXTRA (Checkmark)
Ab Wheel
3 x 3-6 Reps
Goal: Core Accessory