CROSSFIT BRACKNELL – CrossFit
WARM UP (INDY) (No Measure)
A. GENERAL (8:00)
2 Rounds
2:00 Row / Bike
2:00 Amrap:
– 3 Sumo Squats
– 3 Narrow Squats
– 3 Air Squats
– 6 Inchworm Push ups / Knees
B. MOBILITY / ACTIVATION (5:00)
2 Sets
16 Groiners
10-16 Squat Knee Touch
10/10 Ankle Rocks (on ground)
C. SPECIFIC (6:00)
Goblet Squat
– 10 Air Squats, holding bottom 2 seconds
– 2-3 x 5 Goblet Squat, Find Workout Weight
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Practice Round
200/120m Row
10 Burpees
5 Goblet Squat
WARM UP (TEAM) (No Measure)
A. GENERAL (8:00)
2 Rounds
2:00 Row / Bike
2:00 Amrap:
– 3 Sumo Squats
– 3 Narrow Squats
– 3 Air Squats
– 6 Inchworm Push ups / Knees
B. MOBILITY / ACTIVATION (5:00)
2 Sets
16 Groiners
10-16 Squat Knee Touch
10/10 Ankle Rocks (on ground)
C. SPECIFIC (6:00)
Goblet Squat
– 10 Air Squats, holding bottom 2 seconds
– 2-3 x 5 Goblet Squat, Find Workout Weight
—
Practice Round
2 Rounds (1 Round / Partner. While one partner performs the burpees + squat the other partner rows and they switch places)
Row
10 Burpees
5 Goblet Squat
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METCON (Time)
10 Rounds For Time
350/300m Row
10 Burpees
10 Goblet Squats @ 53/35 lbs
Score: Time
Time Cap: 28:00
Kilograms: 24/16, Beg: N/A Int: 20/12
Scaling Options
Beginner
250/200m Row
8 No Push up Burpees
8 Air Squats
Intermediate
350/300m Row
10 Burpees
10 Goblet Squats @ 44/26 lbs
TEAM METCON (Time)
20 Rounds
12 Burpees
12 Goblet Squats @ 53/35 lbs
Row for meters
Score: Time & Meters
Time Cap: 30:00
Kilograms: 24/16, Beg: N/A Int: 16/12
Scaling Options
Beginner
18-20 Rounds
8-10 No Push up Burpees
10-12 Air Squats
Intermediate
24 Rounds
12 Burpees
12 Goblet Squats @ 35/26 lbs
ACCESSORY / EXTRA (Weight)
Gorilla Row
3 x 10
Goal: Upper Back Accessory