CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (12:00)
2 Minutes on machine or jog 400m
Then
Cone Grab game (8:00)
Split class up into 2 teams. Line athletes along cones, facing an opponent. Call out different parts of the body that athletes need to touch. Athletes are waiting for you to call cone to grab the cone in front of them before their opponent
Cone grab game:
B. MOBILITY / ACTIVATION (2:00)
Hollow rock to straddle stretch
20 total reps
C. SPECIFIC (6:00)
TTB
2 x 5 Beat Swings
2 x 5 Swinging knee raises
2 x 5 Swinging leg raises (straight legs)
2 x 1-5 TTB
—-
Push ups (perform on knees or hands elevated)
2 sets of
3 Push ups, normal hand position
3 push ups, wide grip
3 push ups, narrow or diamond grip
()
METCON (Time)
10 rounds
15/12 Cal Row / Ski or 12/10 Bike or Run (200m)
10 Push ups
5 TTB
Score: Time
TC: 30 minutes
KG: N/A
Scaling Options
Beginner
12/9 Cal Row / Sk or 9/7 Bike or Jog (100m)
7 Hand elevated push ups
5 Hanging Knee raises
Intermediate L1
15/12 Cal Row / Ski or 12/10 Bike or Run (200m)
10 Band assisted Push ups
5 Swinging Leg Raises
Intermediate L2
8 rounds
15/12 Cal Row / Ski or 12/10 Bike or Run (200m)
7 Push ups
5 TTB
ACCESSORY / EXTRA (Checkmark)
3 sets
10 Supinated bent over row, moderate to heavy
20 Band pull apart
Goal: Post Chain development