CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (8:00)
“Coach Says”
Have members perform shuttle run in the gym, changing it up between normal shuttle runs, side shuffles, butt kicks, etc.
Every so often, call out a rep for 5-8 reps:
– Samson Stretch Lunges
– Air Squats
– Burpees
– Jump Squats
– Etc
B. MOBILITY / ACTIVATION
– 10 Hollow rock to straddle stretch
– 10/10 Cossack Squats
C. SPECIFIC (10:00)
Burpee Get up Overs
– Set-Up:
Demonstrate various ways of performing Burpee get up Overs and allow members to practice and get familiar with the movement.
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Calories: (On any machine)
4 Sets:
– 0:20 Easy
– 0:20 Moderate
– 0:20 Hard
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METCON (AMRAP – Rounds and Reps)
AMRAP 30
30 Calorie Row / 400m Run
5 Burpee Box Get Overs 48/40”
30 Calorie Ski / Bike
5 Burpee Box Get Overs 48/40”
Score: Rounds & Reps
Time Cap: 30:00
Kilograms: N/A
Scaling Options
Beginner
20 Calorie Row / 200m Jog
5 Burpee Box Get Overs 24/20”
20 Calorie Ski / Bike
5 Burpee Box Get Overs 24/20”
Intermediate
30 Calorie Row / 400m Run
5 Burpee Box Get Overs 40/30”
30 Calorie Ski / Bike
5 Burpee Box Get Overs 40/30”
ACCESSORY / EXTRA (Checkmark)
Bulgarian Split Squats
3 x 12/12, Moderate to lightly weighted
Goal: Lower Body Accessory