CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (10:00)
Easy 400-800m Jog / Row Duration of Run
6 Sets :30 on / :30 off
– Ski / Shuttle Run
– Row
– Fan Bike
*First time through: 30-40% Effort
*Second time through: 60-70% Effort
B. MOBILITY / ACTIVATION (2:00)
– 10 Spider Man Lunge
C. SPECIFIC (3:00)
– 1:00 Ski / Shuttle Run
– 1:00 Row
– 1:00 Bike
Each Minute as:
*0:00 – 0:15 – 60% Effort
*0:15 – 0:45 – 75% Effort
*0:45 – 1:00 – 85%+
C2. SPECIFIC (3:00)
Dual Kettlebell Front Rack Tall Kneeling Hold
Work up to find workout weight
1-2 Rounds:
– :15-:20 Dual Kettlebell Front Rack Tall Kneeling Hold
– :15-:20 Reverse Chinese Plank Hold
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METCON (Checkmark)
“Acid Bath” Repeats
3 Sets:
500m Ski / 400m Run
500m Row
1000m C2 Bike
Rest 5:00 Between Sets
Set 1 @ 80% Effort
Set 2 @ 90% Effort
Set 3 @ 100% Effort
Score: Checkmark / Comment
Time Cap: 20:00
Kilograms: N/A
Scaling Options
Beginner
350/275m Ski / 200m Run
350/275m Row
700/650m Bike
Intermediate
400m Ski / 400m Run
400m Row
800m C2 Bike
CORE (OPTIONAL) (Checkmark)
EMOM 9
1- 0:45 Dual Kettlebell Front Rack Tall Kneeling Hold
2- 0:45 Chinese Plank Hold
3- Rest
Score: Checkmark
Time Cap: 9:00
Kilograms: N/A
Scaling Options
Beginner
Reverse Plank or Glute Bridge Hold
Intermediate
As Written
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ACCESSORY / EXTRA (Checkmark)
3-5 sets
12/12 Quadruped Firehydrants
12 Glute bridge + Adduction
Goal: Hip Accessory