CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (10:00)
Medicine Ball Partner Toss
30 second Row / Partner
– 20 Chest Passes
30 second Row / Partner
– 20 Laterall Tosses (10/10)
30 second Row / Partner
– 20 Overhead Tosses
30 second Row / Partner
– 20 Underhand Tosses
30 second Row / Partner
– 20 Wall Ball Tosses
B. MOBILITY/ACTIVATION (2:00)
– 10/10 Spiderman Lunge + Rotation:
C1. SPECIFIC (6-8:00)
Toes to Bar
– 2 x 5 Beat Swings
– 2 x 3-5 Swinging Knee Raises
– 2 x 3-5 Swinging Leg Raises
– 2 x 3-5 Toes to Bar
—
Wall Balls
– 10 Medicine Ball Squat
– 2 x 5 Wall Balls
—
Push ups
– 5 Scap Push ups
– 2 x 3-5 Push ups / Push up modification
()
METCON (7 Rounds for reps)
For Total Reps:
3:00 Calories on a Machine
3:00 Push ups
3:00 Wall Balls @ 20/14 lbs
3:00 Toes to Bar
3:00 Wall Balls @ 20/14 lbs
3:00 Push ups
3:00 Calories on a Machine
Score: Total Reps
Time Cap: 21:00
Kilograms: 9/6, Beg: 4/3, Int: 7/5
Scaling Options
Beginner
3:00 Calories on a Machine
3:00 Hand Elevated Push ups
3:00 Wall Balls @ 10/8 lbs
3:00 Hanging Knee Raises / Abmat Sit-ups
3:00 Wall Balls @ 10/8 lbs
3:00 Hand Elevated Push ups
3:00 Calories on a Machine
Intermediate
3:00 Calories on a Machine
3:00 Push ups on Knees
3:00 Wall Balls @ 16/12 lbs
3:00 Swinging Leg Raises
3:00 Wall Balls @ 16/12 lbs
3:00 Push ups on Knees
3:00 Calories on a Machine
TEAM METCON (7 Rounds for reps)
With a Partner, For Total Reps:
6:00 Max Calories on a Machine
6:00 Push ups
3:00 Wall Balls
6:00 Toes to Bar
3:00 Wall Balls
6:00 Push ups
6:00 Max Calories on a Machine
Score: Total Reps
Time Cap: 36:00
Kilograms: 9/6, Beg: 4/3, Int: 7/5
Scaling Options
Beginner
6:00 Max Calories on a Machine
6:00 Hand Elevated Push ups
3:00 Wall Balls
6:00 Hanging Knee Raises / Abmat Sit ups
3:00 Wall Balls
6:00 Hand Elevated Pushups
6:00 Max Calories on a Machine
Intermediate
6:00 Max Calories on a Machine
6:00 Push ups on Knees
3:00 Wall Balls
6:00 Swinging Leg Raises
3:00 Wall Balls
6:00 Push ups on Knees
6:00 Max Calories on a Machine
ACCESSORY / EXTRA (Checkmark)
Weighted Deadbugs
4 x 16
Goal: Core Accessory