CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (10:00)
EMOM 10
1- 0:45 Row or Bike
2- 0:45 Samson Stretch Lunge
3- 0:45 Row or Bike
4- 0:45 Spider Man Lunges
5- 0:45 Row or Bike
B. MOBILITY / ACTIVATION (2:00)
Cross Body Lying Leg Swings
20 Reps
Hollow Rock to Toes Touch
20 Reps
C. SPECIFIC (6:00)
Technical
3 sets
1:00 Strapless Rowing
1:00 Hip + Arms Only
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Aerobic (3-4:00)
– 3-4 sets
0:20 Easy Pace
0:20 Moderate Pace
0:20 Hard Pace
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CONDITIONING (3 Rounds for time)
5 x 500/400m Row @ 5000m pace
10 x 250/200m Row @ 5000m Pace
5 x 150/100m Row @ As hard as possible
Recovery 1:00 Walking, Skiing or Biking Between Intervals
Rest 3:00 Between Sets
Score: Each set for Time
Time Cap: No Time Cap
Kilograms: N/A
Scaling Options
Beginner
5 x 350m Row @ Moderate Pace
10 x 200m Row @ Moderate Pace
5 x 100m Row @ As hard as possible
ACCESSORY / EXTRA (Checkmark)
Plank Bird Dog
3 x 10
Goal: Core Accessory
Perform these as slow and as controlled as possible