CROSSFIT BRACKNELL – CrossFit
WARM UP (INDY) (Checkmark)
A. GENERAL (10:00)
400m Jog, Then
–
3 Round Relay Warm up. Split Class into 3-5 Groups of 3-6 athletes.
Round 1 Shuttle Run
On Round 1, at the call of GO, athletes will run down to touch a KB set-up at the end of the gym and back to tag their next partner in line. Each athlete must perform 3 x 25′ Out & Back Runs.
Round 2 Bear Crawl & Lunge Back
On Round 2, at the Call of GO, athletes will bear crawl out & Lunge Walk back, twice each partner.
Round 3: Grab Equipment & Put it Back
On Round 3, at the call of GO, athletes will run down and grab a piece of equipment, bring it back to the start line or a goblet or front rack carry & tag the next partner. Once all members on a team have a piece of equipment, they will then run back to drop it back off and return to tag their partner to do the same
B. SPECIFIC (10:00)
Shoulder to Overhead
– 8 Shoulder Press, Empty Bar
– 8 Pause Push Press, Empty Bar (Pause in Dip)
– 8 Pause Push Jerks, Empty Bar, Pause in Dip
– Ramp up to workout weight in 2 sets of 4
—
Burpee Step up Over
– 8 Burpees
– 8 Step Up Overs
– 8 Burpee Step Up Overs
—
Practice Round
– 5 Shoulder To Overhead
– 2 Burpee Step Up Overs
– 0:30 Machine or Shuttle Run
WARM UP (TEAM) (Checkmark)
A. GENERAL (10:00)
400m Jog, Then
–
3 Round Relay Warm up. Split Class into 3-5 Groups of 3-6 athletes.
Round 1 Shuttle Run
On Round 1, at the call of GO, athletes will run down to touch a KB set-up at the end of the gym and back to tag their next partner in line. Each athlete must perform 3 x 25′ Out & Back Runs.
Round 2 Bear Crawl & Lunge Back
On Round 2, at the Call of GO, athletes will bear crawl out & Lunge Walk back, twice each partner.
Round 3: Grab Equipment & Put it Back
On Round 3, at the call of GO, athletes will run down and grab a piece of equipment, bring it back to the start line or a goblet or front rack carry & tag the next partner. Once all members on a team have a piece of equipment, they will then run back to drop it back off and return to tag their partner to do the same
B. SPECIFIC (10:00)
Shoulder to Overhead
– 8 Shoulder Press, Empty Bar
– 8 Pause Push Press, Empty Bar (Pause in Dip)
– 8 Pause Push Jerks, Empty Bar, Pause in Dip
– Ramp up to workout weight in 2 sets of 4
—
Burpee Over Partner
– 8 Burpees
– 8 Step Up Over Partner
– 8 Burpees Jump Over Partner
—
Practice Round
– 5 Shoulder To Overhead
– 2 Burpee Step Up Overs
– 0:30 Machine or Shuttle Run
METCON (Time)
For time
100 Shoulder to Overhead @ 95/65 lbs
100 Burpee Step up Overs @ 20″
100/80 Calories on a Machine
Partition the work as desired
Score: Time
Time Cap: 25:00
Kilograms:
RX: 43/30
Beg: 20/15
Int: 35/25
Scaling Options
Beginner
75 Shoulder to Overhead @ 45/35 lbs
75 Burpee Step-Up Overs @ Low Box / Plate Stack
75/60 Calories on a Machine
Intermediate L1
100 Shoulder to Overhead @ 75/55 lbs
100 Burpee Step-Up Overs @ 20″
100/80 Calories on a Machine
TEAM METCON (Time)
For time, in pairs, you go I go, One person working at a time
150 Shoulder to Overhead 95/65 lbs
150 Burpee Over Partner
150 Calories on a Machine
Score: time
Time Cap: 30:00
Kilograms:
RX: 43/30
Beg: 20/15
Int: 35/25
Scaling Options
Beginner
80-100 Shoulder to Overhead 45/35 lbs
80-100 Burpee Step Over Partner
80-100 Calories on a Machine
Intermediate
@ 75/55 lbs
ACCESSORY / EXTRA (5 Rounds for calories)
5 Sets of 0:30 On, 0:30 Off
For Max Calories on a machine
Goal: Conditioning Accessory