CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
3 rounds
10 Plank to Downward Dog
10 Plank Shoulder Taps
5-10 Push ups / Knee Push ups
B. MOBILITY/ACTIVATION (2:00)
Shoulder internal Rotation with PVC
5 Reps / Side
1 Rep = Stretch 5 seconds, release stretch over 2-3 seconds
C1. SPECIFIC (8:00)
Bench Press
– 5 Tempo Bench Press, Empty Bar*
– 5 Tempo Bench Press, Light
– 5 Bench Press, Moderate
– Ramp up to workout weight
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Farmer’s Carry
– Grab Kettlebells for workout
C2. SPECIFIC (6:00)
Dual Russian Kettlebell Swing
– 5 Russian Kettlebell Swings
– 2 x 2-5 Dual Russian Kettlebell Swing
—
Gorilla Row
2-3 x 4 Reps
—
Practice Round
10 Double unders / SIngle unders
4 Dual Russian Kettlebell Swing
2 Gorilla Rows”
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Bench Press
4 Sets:
8 Reps – Bench Press, Moderate
– After each set, perform 100ft Kettlebell Farmer’s Carry @ 2 x 70/53lbs
Rest 2:00 Between Sets
Score: Weight
Time Cap: 15:00
Kilograms: N/A
Scaling Options
Beginner
4 x 6-8 @ technical across
Kettlebell Farmer’s Carry @ Moderate Load
Intermediate
Kettlebell Farmer’s Carry @ 53/35lbs
METCON (Time)
5 rounds, for quality
60 Double unders
16 Dual Russian Kettlebell Swings @ 53/35 lbs
16 Alternating Gorilla Rows @ 53/35 lbs
Score: Time
Time Cap: 15:00
Kilogram: 24/16, Beg: 16/18 (1) Int: 16/18
Scaling Options
Beginner
60-80 Single unders
16 Single Russian Kettlebell Swings @ 35/26 lbs
12 Alternating Gorilla Rows @ 35/26 lbs x 2
Intermediate
60 Double unders
16 Dual Russian Kettlebell Swings @ 44/26 lbs
16 Alternating Gorilla Rows @ 44/26 lbs
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ACCESSORY / EXTRA (Checkmark)
3-5 sets
10/10 Quadruped Firehydrants
Goal: Hip Accessory