CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
5 minute amrap
15 Jumping jacks
10 Air squats
10 Mountain climbers
B. SPECIFIC (10:00)
Go over each movement station by station to cover the points of performances and give athletes 1-2 sets of 3-6 reps of practice
Filthy Fifty (Time)
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders
Score: Time
TC: 30 minutes
KG: 16/12, 20/15, 9,6
Scaling Options
Beginner
“Dirty “thirty”
Scale load as needed
Intermediate
Scale load on wall balls as needed
TEAM METCON (Time)
“The Icky Century”
Get as far as possible in 40 minutes of:
For Time
100 Box Jumps (24/20 in)
100 Jumping Pull-Ups
100 Kettlebell Swings (1/.75 pood)
100 Walking Lunge Steps
100 Knees-to-Elbows
100 Push Presses (45/35 lb)
100 Back Extensions
100 Wall Ball Shots (20/14 lb)
100 Burpees
100 Double-Unders
Score: Time
TC: 40 minutes
KG: 16/12, 20/15, 9,6
Scaling Options
Beginner
Reduce reps to 80
Modify the following:
KBS @ 28/16 lbs
Hanging knee raises
Push press 35/25 lbs
Wall balls @ 12/10 lbs
Down & Ups
Single under
Intermediate
As written
ACCESSORY / EXTRA (Checkmark)
4 sets
10/10 Bottom up KB Press
Goal: Shoulder stability
Athletes can do this in a standing, tall kneeling or half kneeling position.