CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
2 Rounds
5 Shuttle Runs
0:30 Machine
10 Burpees
B. MOBILITY / ACTIVATION (4:00)
2 sets
10/10 Side Plank Hip Touch
10 Deadbugs
C. SPECIFIC (8-10:00)
Carry
– Take 8-10 minutes to go over the various carry options that members may have.
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CONDITIONING (No Measure)
5 Rounds of 5:00 on machine/1:00 shuttles or carries:
This will be performed in a circuit format but with more time on machines than the running and sanding carries.
Station 1 & 2: Max Distance Row (5’), into Max Shuttle Runs (1’)
Station 3 & 4: Max Distance Ski/Bike/Air Bike (5’), into Max Distance Sandbag Carry (1’)
Total Workout Time – 30:00
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For class management we are doing the above session which carries the same stimulus but gives everyone an opportunity to try the different machines. The original programmed WOD was below for anyone who wants to do it in open gym.
Amrap 30
1250/1000m Row/Ski
10 Shuttle Runs
4500/4000m Fan Bike
200′ Carry*
* Carry of athletes choice, light to moderate load
Score: Rounds + Reps
Time Cap: 30:00
Kilograms: N/A
Scaling Options
Beginner
850/700m Row/Ski
7 Shuttle Runs
2500/2000m Fan Bike
100′ Carry*
Intermediate
As Written
ACCESSORY / EXTRA (Checkmark)
Plank Bird Dog
3 x 10
Goal: Core Accessory