CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (8:00)
Tabata, Alternating between
– Jumping Jacks
– Air Squats
—
Tabata, Alternating between
– Side plank hip raises
– Star fish
Side plank hip raises, switch side every interval
B. SPECIFIC (6:00)
Terror Squat
5 DB Squat / side (front rack only)
5 DB Squats / side (farmer’s carry only)
5/5 Terror Squats
—
Devil Press
5 Burpees
5 Burpee Deadlifts3 Devil Presses
—
Get athletes ready and set up for workout
METCON (Time)
For Time
21-15-9
Terror Squats @ 50/35 lbs x 2
Devil’s Presses @ 50/35 lbs x 2
—
Row 2000 / 1750 Meters
—
9-15-21
Terror Squats @ 50/35 lbs x 2
Devil’s Presses @ 50/35 lbs x 2
Score: Time
TC: 30 minutes
KG: 22.5/15
Scaling Options
Beginner
21-15-9
Terror Squats @ 25/15 lbs x 2
Plate Devil’s Presses @ 15/10 lbs x 1
—
Row 1000/750m
—
9-15-21
Terror Squats @ 25/15 lbs x 2
Plate Devil’s Presses @ 15/10 lbs x 1
Intermediate
21-15-9
Terror Squats @ 35/20 lbs x 2
Devil’s Presses @ 35/20 lbs x 2
—
Row 1750 / 1500 Meters
—
9-15-21
Terror Squats @ 35/20 lbs x 2
Devil’s Presses @ 35/20 lbs x 2
TEAM METCON (Time)
In pairs
5 rounds for time
20 Synchro Single DB Front Squat
20 Synchro Single DB devil’s presses
1000m Row, you go I go
@ 50/35 lbs x1 per athlete
Score: Time
TC: 35 minutes
KG: 22.5/15
Scaling Options
Beginner
DB @ 25/15 lbs
Reduce reps to 16
Reduce distance to 800m
Intermediate
DB @ 35/20 lbs
ACCESSORY / EXTRA (AMRAP – Reps)
Tall kneeling med ball chest pass
Solo, against the wall:
Tabata
With a partner:
8 x 30 seconds pass, 30 seconds off
Goal: Upper body speed