CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (10:00)
Rowling’
7-10x100m, alternating with a partner. The goal is to make your rower stop right at 100m. For every meter over or under the 100m mark, there is a penalty. For example if your rower stops at 105 your score for that round is 5, and you will complete 5 burpees. Your final score is the sum of meters rower over or under 100 for the 10 rounds!
B. MOBILITY / ACTIVATION (OPTIONAL)
– 10 Hollow Rock to Straddle Stretch
– 10 Hollow Rock to Toes Touch
– 10 Lying Leg Swings
C. SPECIFIC (5:00)
Go over each movement in the workout for 2 sets of 3-5 reps. Progress as needed and go through important points of performance
– Box Jumps
– Kettlebell Swings
– Abmat Sit-ups
– Wall Balls
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BUY OUT METCON (Time)
For Time
3 rounds of
20 Box Jumps, Step down @ 24/20”
24 Kettlebell Swings 53/35 lbs
20 Abmat Sit-ups
25 Wall Balls @ 20/14 lbs
Row 2025 Meters Buy Out
Score: Time
Time Cap: 25:00
KG: 24/35 & 9/6, Beg: 12/9 & 5/4, Int: 20/12 & 7/5
Buy out only. For a slightly shorter workout
Scaling
Beginner*
Reduce rowing distance as needed
20 Box Step ups @ low box
24 Kettlebell Swings 26/18 lbs
20 Abmat Sit-ups
25 Wall Balls @ 12/8 lbs
* Reduce reps if needed
Intermediate
Reduce rowing distance as needed
20 Box Jumps, Step down @ 24/20
24 Kettlebell Swings @ 44/26 lbs
20 Abmat Sit-ups
25 Wall Balls @ 16/12lbs
Machine Alternative Distances:
– Ski: 2024 & 2025
– Echo & Assault Bike: 4524 & 4525
– Run 2000m
Female Distance:
– Row / Ski: 1724 & 1725
– Echo & Assault Bike: 3124 & 3125
BUY OUT METCON (Time)
For Time
3 rounds of
20 Box Jumps, Step down @ 24/20”
24 Kettlebell Swings 53/35 lbs
20 Abmat Sit-ups
25 Wall Balls @ 20/14 lbs
Row 2025 Meters Buy Out
Score: Time
Time Cap: 25:00
KG: 24/35 & 9/6, Beg: 12/9 & 5/4, Int: 20/12 & 7/5
Buy out only. For a slightly shorter workout
Scaling
Beginner*
Reduce rowing distance as needed
20 Box Step ups @ low box
24 Kettlebell Swings 26/18 lbs
20 Abmat Sit-ups
25 Wall Balls @ 12/8 lbs
* Reduce reps if needed
Intermediate
Reduce rowing distance as needed
20 Box Jumps, Step down @ 24/20
24 Kettlebell Swings @ 44/26 lbs
20 Abmat Sit-ups
25 Wall Balls @ 16/12lbs
Machine Alternative Distances:
– Ski: 2024 & 2025
– Echo & Assault Bike: 4524 & 4525
– Run 2000m
Female Distance:
– Row / Ski: 1724 & 1725
– Echo & Assault Bike: 3124 & 3125
BUY OUT METCON (Time)
For Time
3 rounds of
20 Box Jumps, Step down @ 24/20”
24 Kettlebell Swings 53/35 lbs
20 Abmat Sit-ups
25 Wall Balls @ 20/14 lbs
Row 2025 Meters Buy Out
Score: Time
Time Cap: 25:00
KG: 24/35 & 9/6, Beg: 12/9 & 5/4, Int: 20/12 & 7/5
Buy out only. For a slightly shorter workout
Scaling
Beginner*
Reduce rowing distance as needed
20 Box Step ups @ low box
24 Kettlebell Swings 26/18 lbs
20 Abmat Sit-ups
25 Wall Balls @ 12/8 lbs
* Reduce reps if needed
Intermediate
Reduce rowing distance as needed
20 Box Jumps, Step down @ 24/20
24 Kettlebell Swings @ 44/26 lbs
20 Abmat Sit-ups
25 Wall Balls @ 16/12lbs
Machine Alternative Distances:
– Ski: 2024 & 2025
– Echo & Assault Bike: 4524 & 4525
– Run 2000m
Female Distance:
– Row / Ski: 1724 & 1725
– Echo & Assault Bike: 3124 & 3125
BUY OUT METCON (Time)
For Time
3 rounds of
20 Box Jumps, Step down @ 24/20”
24 Kettlebell Swings 53/35 lbs
20 Abmat Sit-ups
25 Wall Balls @ 20/14 lbs
Row 2025 Meters Buy Out
Score: Time
Time Cap: 25:00
KG: 24/35 & 9/6, Beg: 12/9 & 5/4, Int: 20/12 & 7/5
Buy out only. For a slightly shorter workout
Scaling
Beginner*
Reduce rowing distance as needed
20 Box Step ups @ low box
24 Kettlebell Swings 26/18 lbs
20 Abmat Sit-ups
25 Wall Balls @ 12/8 lbs
* Reduce reps if needed
Intermediate
Reduce rowing distance as needed
20 Box Jumps, Step down @ 24/20
24 Kettlebell Swings @ 44/26 lbs
20 Abmat Sit-ups
25 Wall Balls @ 16/12lbs
Machine Alternative Distances:
– Ski: 2024 & 2025
– Echo & Assault Bike: 4524 & 4525
– Run 2000m
Female Distance:
– Row / Ski: 1724 & 1725
– Echo & Assault Bike: 3124 & 3125
ACCESSORY / EXTRA (Checkmark)
Stretch & Recover
HAPPY NEW YEAR!