CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (8:00)
Double Tabata. Perform 4 sets at each station
– Row / Shuttle
– Plate Hops
– Row / Shuttle
– Plate In and Out Squats”
B. MOBILITY/ACTIVATION (1:00)
Plate Windmills
5/5
C1. SPECIFIC (10:00)
Wall Balls
– 5 Medicine Ball Squats
– 5 Wall Ball Shots
—
Sumo Deadlifts High Pulls
– 5 Tall High Pulls
– 5 Hang High Pulls
– 5 Sumo Deadlifts High Pulls
C1. SPECIFIC (CONT’D)
Box Jumps
– 5 x 5 Hops + 1 Jump, Step down
– 5 Box Jumps + Step Down
– 5 Box Jumps (Step down or Rebound if desired)
—
Push Press
– 5 Shoulder Press
– 5 Dip & Drive
– 5 Push Press
C2. SPECIFIC (2:00-4:00)
Practice Stretcher Carry
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Score: Total Reps
Time Cap: 17:00
Kilograms: 9/6 & 35/25, Beg: 4/3 & 20/15, Int: 7/5 & 30/20
Scaling Options
Beginner
1:00 Wall Balls @ 10/8 lb
1:00 Sumo Deadlift High-Pulls @ 45/35lb
1:00 Step ups @ 20′
1:00 Push Press @ 45/35lb
1:00 Row for Calories
1:00 Rest
Intermediate
1:00 Wall Balls @ 16/12lb
1:00 Sumo Deadlift High-Pulls @ 65/45lb
1:00 Box Jumps @ 20′
1:00 Push Press @ 65/45lb
1:00 Row for Calories
1:00 Rest
TEAM METCON (AMRAP – Reps)
In Pairs, You go I go
3 Rounds for Calories + Reps
1:00 Wall Balls @ 20/14lb / Row for Calories
1:00 Sumo Deadlift High-Pulls @ 75/55lb / Row for Calories
1:00 Box Jumps @ 20′ / Row for Calories
1:00 Push Press @ 75/55lb / Row for Calories
1:00 Rest Between Rounds
Score: Total Reps
Time Cap: 28:00
Kilograms: 9/6 & 35/25, Beg: 4/3 & 20/15, Int: 7/5 & 30/20
Scaling Options
Beginner
Wall Balls @ 10/8 lb
Sumo Deadlift High-Pulls @ 45/35lbs
Step ups @ 20′
Push Press @ 45/35lb
Intermediate
Wall Balls @ 16/12lb
Sumo Deadlift High-Pulls @ 65/45lb
Box Jumps @ 20′
Push Press @ 65/45lb
POST METCON (OPTIONAL) (Checkmark)
Stretcher Barbell Carry Challenge
1-2 Sets of
200m Carry
()
ACCESSORY / EXTRA (Checkmark)
100 Russian twists with Medicine Ball
Goal: Core Accessory