CROSSFIT BRACKNELL – CrossFit
WARM UP (INDY) (No Measure)
A. GENERAL (6:00)
Partner Warm up
Amrap 6 Minutes
Medicine Ball Partner Tosses:
Pick any or all of the following movements
– Chest Pass
– Lateral Tosses
– Russian Twist Pass
– Under hand pass
– Overhead Pass
– Air Ball toss
B. MOBILITY / ACTIVATION
1. Squat Knee touches
10 total reps, assisted with post.
2. Adductor Rock backs
10/side
3. Ballistic leg swings, Front to back
15/leg
C. SPECIFIC
Wall Balls
5 Medicine Ball Squats
5 Medicine Ball Push Press
5 Wall Balls
—-
Kettlebell Swing
5 Pick up to swings
5 Russian Swings
5 Kettlebell Swings
Box Jumps
5 x 5 Bounds + 1 Jump + Step Down
5 x 2 Bounds + 1 Jump + Step down
5 Box Jumps + Step down
—
Practice round
3-2-1
Wall ball
Kettlebell Swings
Box Jumps
WARM UP (TEAM) (No Measure)
A. GENERAL (6:00)
Partner Warm up
Amrap 6 Minutes
Medicine Ball Partner Tosses:
Pick any or all of the following movements
– Chest Pass
– Lateral Tosses
– Russian Twist Pass
– Under hand pass
– Overhead Pass
– Air Ball toss
B. MOBILITY / ACTIVATION
1. Squat Knee touches
10 total reps, assisted with post.
2. Adductor Rock backs
10/side
3. Ballistic leg swings, Front to back
15/leg
C. SPECIFIC
Wall Balls
Practice Team wall balls
2 x 4, swap sides after first set
—-
Kettlebell Swing
5 Pick up to swings
5 Russian Swings
5 Kettlebell Swings
Box Jumps
5 x 5 Bounds + 1 Jump + Step Down
5 x 2 Bounds + 1 Jump + Step down
5 Box Jumps + Step down
—
Practice round
4 Wall balls
2/2 Kettlebell Swings
4 Box Jumps
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METCON (Time)
“Morrison”
50-40-30-20-10
Wall ball @ 20/14 lbs
Kettlebell Swings @ 53/35 lbs
Box Jumps @ 24/20″ (step down)
Score: Time
TC: 30 minutes
KG: 9/6, 24/16, Beg 5/4, 12/9, Int 7/5, 20/12
Scaling options
Beginner
40-30-20-10-5
Wall ball @ 12/8 lbs
Russian Kettlebell Swings@ 26/18 lbs
Low Box Jumps / Step ups @ 24/20″
Intermediate
50-40-30-20-10
Wall ball @ 16/12 lbs
Kettlebell Swings @ 44/26 lbs
Box Jumps @ 24/20″
TEAM METCON (Time)
Team Morrison
For time
100-80-60-40
Partner Wall Balls @ 20/14 lbs
Kettlebell Swings @ 53/35 lbs
Box Jumps, You go I go every rep
Score: Time
TC: 40 minutes
KG: 9/6, 24/16, Beg 5/4, 12/9, Int 7/5, 20/12
Scaling Options
Beginner:
80-60-40-20-10
Partner Wall Balls, You go I go every 10
Russian Kettlebell Swings, You go I go every 10
Low Box Jumps/Step ups, You go I go every rep
Intermediate:
Wall balls @ 16/12
Kettlebell Swings @ 44/26
ACCESSORY / EXTRA (AMRAP – Rounds and Reps)
Amrap 5 minutes
20 Hollow Body Rocks
20 Glute Bridge March
10/10 Side Plank hip touches
Goal: Core