CROSSFIT BRACKNELL – CrossFit
WARM UP (INDY & TEAM) (No Measure)
A. GENERAL (6:00)
Armrap 6:00
– 100/75m Row / Ski
– 10 Samson Stretch Lunges
– 5 Inchworm Walks
B. MOBILITY/ACTIVATION
20 Hollow Rock to Straddle Stretch
C. SPECIFIC (10:00)
Kettlebell Suitcase Deadlift
– 5/5 Per Side (Workout Weight)
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Kettlebell Clean Progression (perform all on one side before moving onto the next)
– 3-5 Kettlebell Upright Row + Twist
– 3-5 Russian Swing + Upright Row + Twist
– 3-5 Hand Assisted Kettlebell Clean
– 3-5 Full Reps
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METCON (Time)
8 Rounds
8 Kettlebell Suitcase Deadlifts @ 53/35 lbs, Left
8 Kettlebell Hang Cleans @ 53/35 lbs, Left
8 Kettlebell Suitcase Deadlifts @ 53/35 lbs, Right
8/8 Kettlebell Hang Cleans @ 53/35 lbs, Right
100m Row or Ski (increase distance by 100/75m after each round)
Score: Time
Time Cap: 28:00
Kilograms: 24/16, Beg: 15/9 (DB), Int: 20/12
Scaling Options
Beginner
8 Dumbbell Deadlifts @ 35/20 lbs, Left
8 Dumbbell Hang Cleans @ 35/20 lbs, Left
8 Dumbbell Deadlifts @ 35/20 lbs, Right
8 Dumbbell Hang Cleans @ 35/20 lbs, Right
50m Row or Ski (increase distance by 50m after each round)
Intermediate
8 Kettlebell Suitcase Deadlifts @ 44/26 lbs, Left
8 Kettlebell Hang Cleans @ 44/26 lbs, Left
8 Kettlebell Suitcase Deadlifts @ 44/26lbs, Right
8 Kettlebell Hang Cleans @ 44/26 lbs, Right
100m Row or Ski (increase distance by 100/75m after each round)
TEAM METCON (AMRAP – Rounds and Reps)
Get as far as possible in 34 minutes
In teams of 2:
While one partner rows, the other partner performs as many rounds and reps as possible of:
4 KB Deadlifts @ 24/16kg, Left
4 KB Hang Cleans @ 24/16kg, Left
4 KB Deadlifts @ 24/16kg, Right
4 KB Hang Cleans @ 24/16kg, Right
Rowing Intervals:
100-200-300-400-500-600-700-800m
Score: Time & Rounds & Reps
Time Cap: 35:00
Kilograms: Kilograms: 24/16, Beg: 15/9 (DB), Int: 20/12
Scaling Options
Beginner
4 Dumbbell Deadlifts @ 35/20 lbs, Left
4 Dumbbell Hang Cleans @ 35/20 lbs, Left
4 Dumbbell Deadlifts @ 35/20 lbs, Right
4 Dumbbell Hang Cleans @ 35/20 lbs, Right
Rowing Intervals
50-100-150-200-250-300-350-400m Row
Intermediate
As written, use 44/26 lbs Kettlebell
ACCESSORY / EXTRA (Checkmark)
Pike pulls, Feet on Rower
3 x 8-12
Goal: Core Accessory