CROSSFIT BRACKNELL – CrossFit
Warm up (No Measure)
A. GENERAL (5:00)
2 rounds
200m Jog
10 Plank DB drag throughs
5/5 Side plank leg raises
B. MOBILITY / ACTIVATION
Ballistic Leg Swings
10/10 Front and Back + Side to Side
C. SPECIFIC
Running
2-3 x 25′ drill out, jogging back
– Straight leg Shuffle
– A Skip
– Butt Kicks
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Suitcase Carry
Work up to workout weight
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Single DB Devil’s Press
Grab workout weight
5 Burpees Deadlifts / arm
3/3 Devil’s Presses @ workout weight
Running Drill Video Demonstration in Coach’s Notes
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METCON (AMRAP – Rounds and Reps)
Amrap 24
100m Carry @ Moderate
10/10 Single DB Devil’s Press @ 50/35 lbs x 1
800m Run
Run replacement:
– Bike (1600-2000m)
– Row (800m)
Score: Rounds & Reps
TC: 24 minutes
KG: 22.5/15 x 1
Scaling Options
Beginner
100m Carry @ Moderate
10 Plate Devil’s Press @ 15/10 lbs
400m Jog / Walk
Intermediate
100m Carry @ Moderate
10/10 Single DB Devil’s Press @ 35/20 lbs x 1
800m Run
POST METCON (Checkmark)
3 sets
12/12 DB Bent over rows
12 DB pullovers
12 Band pull aparts
Scaling Options
All categories as written
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ACCESSORY / EXTRA (Checkmark)
Chinese plank
3 x 30-60 seconds
Isometric Posterior chain accessory