CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
Rowling Game Warm up
In pairs, members will perform 500m each. While one partner rows the distance partner 2 is performing an amrap of 10 air squats + 10 plank shoulder taps
Every meter below or above 500m is a penalty in burpees both team mates have to perform. Example: if partner 1 rows 506m and partner 2 rows 496m, both partners have to perform 10 burpees.
NOTE: Once members have decided to stop rowing, they MUST put the handle down.
B. MOBILITY/ACTIVATION (3:00)
Ballistic Leg Swings, Front to Back & Side to Side
15 Reps per side
C. SPECIFIC (Rower)
– 5-10 Stroke, Arms Only
– 5-10 Strokes Hip + Arms
– 5-10 Full Strokes
C. SPECIFIC (Running)
2 Sets
– 50’ A Skips
– 50’ Butt Kicks
– 50’ Side Shuffle (out and back facing the same direction)
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METCON (Time)
In Pairs
7000m Row or Run
or
14 000m Bike
TC: 30 Minutes
Score: Time
Kilograms: N/A
Scaling Options
Beginner
5000m
Intermediate
As written
CORE (Checkmark)
Pike Pulls, Feet on Rower
3 Sets of 3-6 Reps
Rest 1:00 Between Sets
Score: Checkmark
Time Cap: 9:00
Scaling Options
Beginner
Plank Knee Tucks
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ACCESSORY / EXTRA (Checkmark)
Hip Openers
3 x 45 sec/side
Goal: Hip Mobility