CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (5:00)
2 rounds
– 200m Jog
– 10 Bodyweight Kang Squats
– 10 Beat Swings
B. MOBILITY / ACTIVATION (2:00)
– 10 / Side Ballistic Leg Swings
Front and Back + Side to Side
C. SPECIFIC (15:00)
Running
2-3 x 25′ drill out, jogging back
– Forward Shuffle
– A Skip
– Butt Kicks
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Kettlebell Swings
– 8-10 Kettlebell Deadlifts
– 8-10 Russian Kettlebell Swings
– 8-10 Kettlebell Swings
—
Pull-Ups
– 2 x 5-8 Beat Swings
– 2 x 5-8 Kip Swings
– 3-5 Pause Pull-Ups
– 3-5 Pull-Ups
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METCON (Time)
“Pyramid Helen”
For Time
1200 meter Run
63 Kettlebell Swings @ 53/35 lbs
36 Pull-Ups
800 meters Run
42 Kettlebell Swings @ 53/35 lbs
24 Pull-Ups
400 meters Run
21 Kettlebell Swings @ 53/35 lbs
12 Pull-Ups
Score: Time
Time Cap: 28:00
Kilograms: 24/16, Beg: 12/9,
Int L1: 20/12
Scaling Options
Beginner
4 Rounds of “Helen”
400m Run
21 Kettlebell Swings @ 26/18lbs
12 Jumping Pull ups or Ring rows
– Rest 1:00 After Each Round
Intermediate L1
1200 meter Run
63 Kettlebell Swings @ 44/26 lbs
36 Jumping Pull-Ups
800 meters Run
42 Kettlebell Swings @ 44/26 lbs
24 Jumping Pull-Ups
400 meters Run
21 Kettlebell Swings @ 44/26 lbs
12 Jumping Pull-Ups
Intermediate L2
1200 meter Run
21 Kettlebell Swings @ 53/35 lbs
12 Pull-Ups
800 meters Run
21 Kettlebell Swings @ 53/35 lbs
12 Pull-Ups
400 meters Run
21 Kettlebell Swings @ 53/35 lbs
12 Pull-Ups
ACCESSORY / EXTRA (Checkmark)
3 x 12/12 Single Leg RDL Dumbbell Switch
Goal: Posterior Chain & Stability Exercise