CROSSFIT BRACKNELL – CrossFit
WARM UP (INDY) (No Measure)
A. GENERAL (7:00)
3 Rounds
30 Seconds Jumping Jacks
10 Plate Good Mornings, bear hug, wide stance
10 Plate Front Squats
5-10 Push ups
10 Walking Lunge steps
B. MOBILITY/ACTIVATION (2:00)
HIp 90/90 + Raise, 10-14 total reps
C. SPECIFIC (10:00)
Overhead Walking lunges
8 Lunge steps, Workout weight
—
Front Squats
8 Air Squats
8 Front Squats, Empty bar
4-8 Front Squats, Workout weight
—
Ring Dips
2 x 10-15 seconds support hold on rings
8 Jumping ring dips
4 Ring Dips / Band assisted / Box dips
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WARM UP (TEAM) (No Measure)
A. GENERAL (7:00)
4 Rounds
While one partner is performing 1:00 of Jumping jacks, the other partner is doing an Amrap of:
– 5 Plate Front Squats
– 5 Push ups / Knee push ups
– 10 Walking Lunge steps
Partners swap after each round to perform a total of 4 rounds or 2 rounds each of the amrap
B. MOBILITY/ACTIVATION (2:00)
HIp 90/90 + Raise, 10-14 total reps
C. SPECIFIC (10:00)
Overhead Walking lunges
8 Lunge steps, Workout weight
—
Front Squats
8 Air Squats
8 Front Squats, Empty bar
4-8 Front Squats, Workout weight
—
Ring Dips
2 x 10-15 seconds support hold on rings
8 Jumping ring dips
4 Ring Dips / Band assisted / Box dips
METCON (Time)
5 rounds for time
40 Overhead Walking lunge steps @ 45/35 lbs plate
30 Burpees
20 Front Squats @ 95/65 lbs
10 Strict Ring Dips
Score: Time
TC: 30 minutes
KG: 20/15 & 43/30, Beg 7.5/5 & 20/15, Int 15/10 & 35/25
Scaling Options
Beginner
30 Overhead Walking lunge steps @ 15/10 lbs plate
20 Burpees
10 Front Squats @ 45/35 lbs
5 Box dips
Intermediate
40 Overhead Walking lunge steps @ 35/25 lbs plate
30 Burpees
20 Front Squats @ 75/55 lbs
7-10 Strict Ring Dips, Band assisted
TEAM METCON (Time)
20 rounds for time
While one partner is performing overhead walking lunges, partner 2 is performing 1 round of
10 Burpees
10 Front Squats @ 95/65 lbs
5 Strict Ring dips
Swap partner after each round until 20 total rounds are completed
Score: Time
TC: 30 minutes
KG: 20/15 & 43/30, Beg 7.5/5 & 20/15, Int 15/10 & 35/25
Scaling Options
Beginner
Overhead Walking lunges @ 15/10 lbs / Unweighted Walking lunges
7 Burpees
7 Front Squats @ 45/35 lbs
5 Box Dips
Intermediate
Overhead Walking lunge steps @ 35/25 lbs plate
10 Burpees
10 Front Squats @ 95/65 lbs
5 Strict Ring dips
ACCESSORY / EXTRA (Calories)
You go I go Max Calories in 5 minutes
In pairs or teams of 3, on any machine
Goal: Aerobic Intensity