CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (10:00)
1. General 1
200m jog / 1:00 Shuttle run
30 Jumping jacks
20 Air Squats
10 Alternating Forward Lunges
2. General 2: ‘Dumbbell Relay Race’
Split the class into 2 equal groups. If you have an uneven number, the coach gets to jump in.
For this game, we’ll have a start line and a finish line, about 30 ft apart, or whatever length you have. Each athlete grabs a light (10-20lb) DB and heads to the start line. Each team will line up behind the line, ready to sprint.
At 3..2..1..go, athletes race to the finish line, setting their DB down vertically, then race back to the start line and tag in the next teammate. First team to place all their DBs behind the start line standing vertically wins. If a DB falls over, the next athlete in line has to fix it and place their own DB.
You can play multiple “matches” up to 10 minutes total
B. MOBILITY / ACTIVATION (3:00)
5/5 Box step downs, facing box
10 Heel elevated glute bridge
C. SPECIFIC (6:00)
Dumbbell Step ups
– 10 Unweighted step ups
– 6 Step up @ workout weight
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Alternating Dumbbell Hang Cleans
– 5/5 Hang High Pull with DUmbbell
– 6-10 Alternating DUmbbell Hang Clean
—
Dumbbell Overhead Situps
– 5 Straight Leg Sit-ups
– 3-5 Overhead Sit-up @ Workout weight
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METCON (3 Rounds for reps)
EMOM 10
Odd- 0:30 Calorie on a Machine
Even- 0:30 Dumbbell Step ups @ 50/35 lbs x 1 @ 20”
Rest 2 minutes
EMOM 10
Odd- 0:30 Calorie on a Machine
Even- 0:30 Alternating Dumbbell Hang Cleans @ 50/35 lbs x 1
Rest 2 minutes
EMOM 10
Odd- 0:30 Calorie on a Machine
Even- 0:30 Dumbbell Overhead Situps @ 50/35 lbs x 1
Score: Total Reps
Time Cap: 34:00
Kilograms: 22.5/15, Beg: 11/7.5, Int: 15/9
Scaling Options
Beginner
– Unweighted Step Ups
– Alt Dumbbell Hang Clean @ 25/15 lbs
– Unweighted Straight Leg Sit-ups
Intermediate
– Dumbbell @ 35/20 lbs
ACCESSORY / EXTRA (Checkmark)
5-10:00 Cool Down on Machine of your choice
Goal: Active Recovery