CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
In Pairs
3:00 Machine
Amrap 3:
– 10 Air Squats
– 5 No Push up Burpee
– 5 Beat Swings
B. MOBILITY/ACTIVATION (3:00)
2 Sets
5 Lying Leg Raises
10 Candlestick Toe Touches
C1. SPECIFIC (8:00)
Toes to Bar
– 2 x 3-5 Swinging Knee Raises
– 2 x 3-5 Swinging Leg Raises
– 2 x 3-5 Toes to Bar
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Box Jumps
– 5 Box Jumps @ 20″ / Lower
– 5 Box Jumps @ 24″ / Lower
– 3-5 Box Jumps @ 30″ / Lower
—
Practice Round
0:20 Row / Partner
2-4 Toes to Bar / Modification / Partner
1 Box Jump / Partner
C2. SPECIFIC (3:00)
Ball Slams
– 2-5 Reps
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METCON (AMRAP – Rounds and Reps)
In Teams of two, splitting the work as desired
Amrap 18
18/15 Cal on a Machine
12 Toes to Bar
6 Box Jumps @ 30/24″, Step Down / Drop Down
Score: Rounds & Reps
Time Cap: 18:00
Kilograms: N/A
Scaling Options
Beginner
12/10 Cal on a Machine
8 Hanging Knee Raises
6 Plate Hops
Intermediate L1
18/15 Cal on a Machine
12 Swinging Leg Raises
6 Box Jumps @ 24/20″
Intermediate L2
18/15 Cal on a Machine
6-8 Toes to Bar
4 Box Jumps @ 30/24″
POST METCON (OPTIONAL) (Checkmark)
AMRAP 10
Max Wattage on Rower
Rest 0:20
6 Ball Slams @ 30/20 lbs
Rest 1:00 Between Sets
Score: Checkmark
Time Cap: 12:00
Kilograms: 15/10, 7/4
Scaling Options
Beginner
0:20 Max Effort on Rower
Rest 0:20
6 Ball Slams @ 15/10 lbs
Intermediate
As Written
ACCESSORY / EXTRA (Checkmark)
3 sets
1:00 Reverse Plank Hold
1:00 Side Plank hold Right
1:00 Side Plank hold Left
Goal: Isometric Core Accessory