CROSSFIT BRACKNELL – CrossFit
WARM UP (INDY) (No Measure)
A. GENERAL (8:00)
AMRAP 8, Team Warm up
– Machine 30 seconds, You go I go
– 10 Burpee over partner (5/Partner)
– 10 Russian Twist Plate pass (Total)
– 10 Plate Ground to overhead (5/Partner)
B. MOBILITY / ACTIVATION (1:00)
PNF Thoracic Extension against Wall
5-8 Reps
Press down 5 seconds, stretch 5-7 seconds / Rep
C. SPECIFIC (7:00)
Overhead Sit-ups
– 10 Hollow Ups / Tuck ups
– 5-10 Weighted Toe Touch
– 5 Overhead Sit-ups
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Burpees to Plate
– 5-10 Burpees to Plate
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Practice round
– 20 sec Cal Machine
– 5 Burpees to plate
– 5 Overhead Sit-up
WARM UP (TEAM) (No Measure)
A. GENERAL (6:00)
AMRAP 6, Team Warm up
– Machine 30 seconds, You go I go
– 10 Burpee over partner (5/Partner)
– 10 Russian Twist Med Ball Pass (Total)
– 10 Med Ball Ground to overhead (5/Partner)
B. MOBILITY / ACTIVATION (1:00)
PNF Thoracic Extension against Wall
5-8 Reps
Press down 5 seconds, stretch 5-7 seconds / Rep
C. SPECIFIC (5:00)
Practice Round
– 0:40 Machine, (0:20/Partner)
– 5 Burpees to Over, Per Partner
– 10 Medicine Ball Sit Up Pass
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METCON (Time)
For time, partition the reps in any way
150/105 Calorie on a Machine
120 Burpees to plate @ 25/15 lbs
100 Overhead Sit Ups @ 25/15 lbs
RX+ 180 Cal on a Machine
Score: Time
Time Cap: 30:00
Kilograms: 10/7.5, Beg:N/A, Int: 7.5/5
Scaling options
Beginner
10 rounds for time
10/8 Calorie on a Machine
8 Burpees step onto Plate
8 Abmat Sit-ups
Intermediate
150/105 Calorie on a Machine
120 Burpees to plate 15/10 lbs
100 Overhead Sit-ups @ 15/10 lbs
TEAM METCON (Time)
For time, partition the reps in any way, one person working at a time:
250/175 Cal Bike/Ski/Row
200 Burpees over partner
100 Partner Sit-up Medicine Ball Pass
Score: Time
Time Cap: 38:00
Kilograms: N/A
Scaling Options
Beginner
200 Cal Bike/Ski/Row
120 Burpees over partner
80 Partner Sit-up Medicine Ball Pass
Intermediate
250 Cal Bike/Ski/Row
200 Burpees over partner
100 Partner Sit-up Medicine Ball Pass
ACCESSORY / EXTRA (Checkmark)
2 x 20 Romanian Deadlifts, Empty Bar
Goal: Post Chain Accessory