CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (6:00)
1:00 Air Squats
1:00 Banded Monster Walk, Side to Side
1:00 Jumping Jacks
1:00 Banded Monster Walk, Front to Back
1:00 Kettlebell Deadlifts
0:10 Rest between movements
B. MOBILITY/ACTIVATION (2:00)
1-2 Sets
25′ Duck Walk
25′ Spider Man Lunges
C1. SPECIFIC (2:00)
Air Squats
– 5 Air Squats, Slow
– 5 Air Squats, No Arms
– 2 x 5 Air Squats, As fast as possible, focusing on arm action
C2. SPECIFIC (8:00)
Kettlebell Swings
– 5 Single Russian Swings
– 5 Russian Kettlebell Swings
– 5 Kettlebell Swings
—
Box Jump Overs
– 6 Step up overs
– 6 Box Jumps, Step Down
– 6 Box Jump Overs + Step Down
—
Wall Balls
– 5 Medicine Ball Squats
– 5 Wall Balls
AIR SQUATS (8 Rounds for reps)
Tabata Air Squats
Score: Reps
Time Cap: 4:00
Kilograms: N/A
Scaling Options
Beginner
Air Squat to Medicine Ball
Intermediate
As written
METCON (10 Rounds for time)
Every 2:00 x 10
8 Kettlebell Swings @ 53/35 lbs
8 Box Jump Overs, Step Down @ 24/20″
8 Wall Balls @ 20/14 lbs
RX+ 10 Reps
Score: Each Set for Time
Time Cap: 20:00
Kilograms:
RX: 24/16 & 9/6
Beg: 26/18 & 5/3
Int: 20/12 & 6/4
Scaling Options
Beginner
6 Kettlebell Swings @ 26/18 lbs
6 Step up overs, 20/16″”
6 Wall Balls @ 12/8 lbs
Intermediate
8 Kettlebell Swings @ 44/26
8 Box Jump Overs, Step Down
8 Wall Balls @ 14/10 lbs
ACCESSORY / EXTRA (Checkmark)
3 x 3-6 Band Assisted Nordic Curls
*If you cannot perform band assisted nordic curls you can sub with 3 x 10-15 Medicine Ball Hamstring Curls
Goal: Hamstring Accessory