CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (8:00)
4 Rounds of:
– 0:30 Machine (Row/Ski/Bike)
– 0:30 Jump Rope (Single Unders or Double Under Practice)
– 0:30 Bodyweight Good Mornings
– 0:30 Air Squats
B. MOBILITY/ACTIVATION (4:00)
2 Sets
– 10 Heel to Toe Rocks
-10 Hollow Rock to Toe Touch
C1. SPECIFIC (12:00)
Row
2-3 Sets
– 0:30 Arms only
– 0:30 Hips + Arms
– 0:30 Full Stroke
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Double Unders
– 20 Slow Single Unders
– 20 Fast Single Unders
– 10 Double Under Attempts
– 10-20 Double Unders
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Kettlebell Swings
– 5 Single Russian Swings
– 5 Russian Kettlebell Swings (Light)
– 5 Kettlebell Swings
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METCON (Time)
5 Rounds
75 Double Unders
25 Kettelbell Swings @ 70/53 lbs
1000m Bike / 500m Row or Ski*
Score: Time
Time Cap: 24:00
Kilograms: 32/24, Beg: 12/9, Int: 24/16
Scaling Options
Beginner
60-90 Single Unders
20 Kettlebell Swings @ 26/18 lbs
800m Bike / 400m Row or Ski
Intermediate
45-60 Double Unders
25 Kettelbell Swings @ 53/35 lbs
1000m Bike / 500m Row or Ski
ACCESSORY / EXTRA (Checkmark)
3 Sets
50’ Suitcase Carry
16 Starfish
Rest 1-1:30 Between Sets
Goal: Core Accessory