CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
ARMAP 6
20 Jumping Jacks
6-8 Inchworm push ups / knee push ups
10 Forward Lunges
8 Bridge Up + Reach
B. MOBILITY / ACTIVATION (2:00)
Trap Smash
1:00-2:00
C1. SPECIFIC (4:00)
Shoulder Press
– 5 1 & 1/4 Shoulder Press, Empty bar. Hold 1/4 position for 2 seconds
– 5 Shoulder Press, Light Tempo Return
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– Begin Ramp up
C2. SPECIFIC (6:00)
Burpee Step ups
– 6 Burpees
– 6 Step ups
– 5 Burpee Deadlifts
– 6 Step ups
– 6 Burpee Step ups
—
Kettlebell Swings
– 2 x 3-5 Russian Kettlebell Swings, Workout weight
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Shoulder Press
Work up to a 5 Rep Max for the day
Score: Weight
Time Cap: 15:00
Kilograms: N/A
Scaling Options
Beginner
3-4 x 5
Intermediate
As Written
Fitness
5 Sets
5 Shoulder Press, Moderate to Heavy
10 Plank Kettlebell Drag Through
METCON (Time)
4 Rounds for time
12 Burpee Step ups @ 20″, 50/35lbs x 2
24 Russian Kettlebell Swings @ 70/53 lbs
Score: Time
Time Cap: 15:00
Kilograms:
RX: 22.5/15 & 32/24
Beg: 11/7.5 & 12/9
Int: 15/9 & 24/16
Scaling Options
Beginner
9 Burpee Step ups @ 20″
18 Kettlebell Swings @ 26/18 lbs
Intermediate
12 Burpee Step ups @ 20″, 35/20 lbs x 2
24 Kettlebell Swings @ 53/35 lbs
ACCESSORY / EXTRA (3 Rounds for reps)
Hollow Body Rocks
3 x 1:00 / 1:00
Goal: Isometric Core Accessory