CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (8:00)
Tabata Song x 2
– Air Squat
– Jumping Jacks
– Plank Ankle Taps
– Squat thrust
You can do this as 4 rounds or do 2 minutes on each station
B. MOBILITY / ACTIVATION (3:00)
20 Bridge + Reach
20 Scorpion Stretch
C. SPECIFIC (8:00)
10 Empty bar Front Squat
4-6 Bar facing burpees (or lateral)
10 Empty Bar Push Press
4-6 Bar facing burpees
—
400m Jog / 2 minute machine
—
@ Workout weight
5 Empty bar Front Squat
5 Bar facing burpees (or lateral)
5 Empty Bar Push Press
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METCON (3 Rounds for time)
On a Running Clock
@ 0:00
4 rounds for time
21 Bar facing Burpees
21 Front Squats @ 95/65
@ 10:00
1 mile run or 1 mile Row or 3 km Bike or 1200m ski
@ 20:00
4 rounds for time
21 Push Press @ 95/65
21 Bar facing burpees
RX+ Barbell Load @ 135/95 lbs
Score: Total Time
TC: 30 min
KG: 45/30 Beg: 30/20, Int 35/25
Scaling Options
Beginner
3 rounds of
18 Burpee Step over bar
18 Front Squats @ 65/45 lbs
—
800m Run or Row or Ski / 1600m Bike
—
3 rounds for time
18 Push Press @ 65/45 lbs
18 Burpee Step over bar
Intermediate
As written with 75/55 lbs
TEAM METCON WARM UP (No Measure)
A. GENERAL (8:00)
Tabata Song x 2
– Air Squat
– Jumping Jacks
– Plank Ankle Taps
– Squat thrust
You can do this as 4 rounds or do 2 minutes on each station
B. MOBILITY / ACTIVATION (3:00)
20 Bridge + Reach
20 Scorpion Stretch
C. SPECIFIC (8:00)
Grab workout weight DBs
10 Goblet Squat (1 DB)
4-6 Burpee to plate
10 Empty Bar Push Press
4-6 Burpee to plate
—
Team runs 400m together / You go I go 30-40 sec Machines
—
@ Both DBs
5 Front Squat
5 Bar facing burpees (or lateral)
5 Empty Bar Push Press
TEAM METCON (3 Rounds for time)
In teams of 3
4 rounds for time, Synchro
21 Burpee to plate
21 Dumbbell Squats @ 50/35 lbs x 2
-Rest 1:00-
2 mile run or Row or 6 km Bike or 2400m ski relay style
-Rest 1:00-
4 rounds for time, Synchro
21 Dumbbell Push Press @ 50/35 lbs x 2
21 Burpee to plate
Score: Total Time
TC: 36 min
KG: 22.5/15, Beg 10/7, Int 15/9
Scaling Options
Beginner
4 rounds for time, Synchro
15 Burpees
15 Dumbbell Squats @ 25/15 lbs x 2
—
1 mile run or 1 mile Row or 3 km Bike or 1200m ski, relay style
—
4 rounds for time, Synchro
15 Dumbbell Push Press @ 25/15 lbs x 2
15 Burpees
Intermediate
As written with 35/20 lbs x 2
ACCESSORY / EXTRA (Checkmark)
Death march
5 x 30 seconds on 30 seconds off
Goal: Posterior chain accessory