CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (3:00)
2 sets
0:30 Bear Crawl Forward & Backward
0:30 Crab walk, Forward & Backward
0:30 Samson stretch lunges
B. MOBILITY / ACTIVATION (3:00)
1. Ballistic Arm Swings
20 Reps
2. Ballistic Leg swings (Optional)
15 reps forward & backward & side to side per leg
C. SPECIFIC (6:00)
Dumbbell Push Press
– 2 x 4 Dips, First set, holding a single dumbbell at both ends, second set with both dumbbells in front rack
– 2 x 4 Push Press, Pause in dip
– Ramp up to find appropriate workout weight
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Slam Balls
– Find Workout Weight or Substitution.
C2. SPECIFIC (8-10:00)
Farmer’s Carry
– Work to find Workout Weight
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Deadlifts
– 8 Reps, Empty bar Focus on lat activation
– 6 Reps, Light load, focus on leg drive
– 4 Reps, Workout weight
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Wall Walks
– 2-3 Pike Ups, against Wall
– 2-3 Half Wall Walks
– 1-2 Wall Walks or modification
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WEIGHTLIFTING (Weight)
EMOM x 10
4 Dumbbell Push Press, Moderate
8 Slam Balls, Light
Score: Weight on Dumbbells
Time Cap: 8:00
Kilograms: N/A
Scaling Options
Beginner
4 Dumbbell Push Press
Intermediate
As Written
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METCON (AMRAP – Rounds and Reps)
AMRAP 15
3 Wall Walks
10 Deadlifts @ 155/105 lbs
100′ Farmer’s Carry @ 70/53 lbs
Rest 1:00
Score: Rounds & Reps
Time Cap: 15:00
Kilograms: 70/50, 32/24
Beg: 34/25, 16/12
Int: 52/39, 24/16
Scaling Options
Beginner
6 Inchworm Walk Outs
10 Deadlifts @ 75/55 lbs
100′ Farmer’s Carry, 35/26 lbs
Intermediate
3 Half Wall Walks
10 Deadlifts @ 115/85 lbs
100′ Farmer’s Carry, 53/35 lbs
ACCESSORY / EXTRA (Checkmark)
Pallof Press
3 sets of 10/side
Goal: Core Accessory