CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (8:00)
“Coach Says”
Have athletes run in circles in the gym or shuttles
Call out movements such as:
– Burpees
– Air Squats
– Lunges
– Jumping Jacks
– etc
Large Group:
– Split the class up into 2 groups. One group rows or on fan bikes and one group performs shuttle runs. Both groups will row/bike and shuttle run at the same time, then when you call your movement, they’ll stop & perform the movement you called. After they’re done, they’ll swap places and keep moving until you call the next movement.
B. MOBILITY / ACTIVATION (4:00)
2 Sets
– 8/8 Thread the Needle
– 10 reps of 90/90 with Raises
C. SPECIFIC (6:00)
Box Jumps
– 10 Pogo Jumps
– 5 x 5 Bounds + Box Jump (Step Down)
– 5 Box Jumps (step Down)
—-
Wall Balls
– 10 Medicine Ball Squats
– 2 x 5 Wall Balls
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METCON (3 Rounds for reps)
AMRAP 12
20 Box Jumps, Step Down @ 24/20″
20 Calorie Row / Fan bike
20 Wall Balls @ 20/14 lbs
Rest 2:00
AMRAP 8
15 Box Jumps @ 24/20″
15 Calorie Row / Fan bike
15 Wall Balls @ 20/14 lbs
Rest 2:00
AMRAP 6
10 Box Jumps @ 24/20″
10 Calorie Row / Fan bike
10 Wall Balls @ 20/14 lbs
Score: Sum Total Reps
Time Cap: 30:00
Scaling options
Beginner
Amrap 1: 15 Reps
Amrap 2: 10 Reps
Amrap 3: 5 Reps
– Plate Jumps or Low Box Jumps
– Calorie Roe / Fan Bike
– Wall Balls @ 10/8 lbs
Intermediate
Reps: As Written
Box Jumps @ 24/20″
Calorie Row / Fan bike
Wall Balls @ 16/12 lbs
TEAM METCON (3 Rounds for reps)
In Pairs, Separate work as desired, one person working at a time.
AMRAP 12
20 Box Jumps, Step Down @ 24/20”
20 Cal Row / Fan bike
20 Wall Balls @ 20/14 lbs
Rest 2:00
AMRAP 10
15 Box Jumps, Step Down @ 24/20” @ 24/20”
15 Cal Row / Fan bike
15 Wall Balls @ 20/14 lbs
Rest 2:00
AMRAP 8
10 Box Jumps, Step Down @ 24/20” @ 24/20”
10 Cal Row / Fan bike
10 Wall Balls @ 20/14 lbs
Score: Sum Total Reps
Time Cap: 32:00
Scaling options
Beginner
Reps: As Written
– Plate Jumps or Low Box Jumps
– Calorie Roe / Fan Bike
– Wall Balls @ 10/8 lbs
Intermediate
Reps: As Written
Box Jumps @ 24/20″
Calorie Row / Fan bike
Wall Balls @ 16/12 lbs
ACCESSORY / EXTRA (Checkmark)
Medball Weighted Broad Jumps
5 x 3 Jumps, Rest as needed
Goal: Power Accessory