CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
Put on a Tabata Song
– Plate Taps x 2
– In and out squat on plate x 2
– Plate in and out hops
– Plate Thrusters
B. SPECIFIC (12:00)
Grab Workout weight for DBs
Thrusters
10 Air Squats
10 DB Thrusters (holding single DB on extremities)
5 DB Thrusters @ workout weight
—
Jump Rope
30 single unders
10-30 Double Unders
—
Machine
2 sets
20 Sec Easy
20 sec Moderate
20 sec Hard
METCON (5 Rounds for reps)
5 sets of 5 minute Amrap, Rest 2:00 between amraps
Amrap 1, 3 & 5
10 DB Thrusters @ 50/35 lbs x 2
10 Burpee over DBs, Lateral
50 Double under
Amrap 2 & 4
Max Distance on Rower, Bike, Ski or Runner
Score: Each set for Rounds & Reps
TC: 33 minutes
KG: 22.5/15 (12/7.5, 15/10)
Scaling Options
Beginner
Amrap 1,3 & 5
8 DB Thrusters @ 25/15 lbs x 2
8 Burpee Step over DBs
50 Single under
Amrap 2&4
As written
Intermediate
Amrap 1,3 & 5
10 DB Thrusters @ 35/20 lbs x 2
10 Burpee Step over DBs
50 Double under
Amrap 2&4
As written
TEAM METCON (AMRAP – Rounds and Reps)
Conga line style, In teams of 3
5 sets of 5 min Amrap, Rest 2:00
8 DB Thrusters @ 50/35 lbs x 2
8 Burpee over Plate
8/6 Cal Machine
Score: Each set for rounds & Reps
TC: 33 minutes
KG: 22.5/15
Scaling Options
Beginner
6 DB Thrusters @ 25/15 lbs x 2
6 Burpees
6 Cal Machine
Intermediate
8 DB Thrusters @ 35/20 lbs x 2
8 Burpee over Plate
8/6 Cal Machine
ACCESSORY / EXTRA (Checkmark)
Banded Good Mornings, moderate to heavy band
3 x 20
Goal: Post Chain health