CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL 5:00)
AMRAP 5:
– 20 Single / Double Unders
– 10 Air Squats
– 5 Plank up Downs
– 5 Inchworm Push ups
B. MOBILITY / ACTIVATION (5:00)
1. Child Pose into PNF Stretch
Take 2 minutes to go though a child pose, walking hands out to the left press the right hand down into the ground for 5 seconds + stretch down 5-7 seconds for 3-5 reps. Walk back to the middle and do the same to the right side
2. Plank to Downward Dog + Calf Pedals
5 reps of 1 Downward dog + 10 Calf Pedals
C. SPECIFIC (3:00)
3 sets
– 10 Single / Double unders
– 5 Goblet Squats
– 15 sec Machine
METCON (AMRAP – Reps)
“Baseball”
9 x :20 On/:10 Off At Each Base
– Take 0:30 To Run To The Next Base
Base 1:
Max Double Or Single Unders
Base 2:
Max Goblet Squats @ 53/35 lbs
Base 3:
Max Calories On Machine
Home Plate:
Max Reps Burpees To Plate
Score: Total Reps
Time Cap: 20:00
KG: 24/16, Beg: N/A, Int: 20/12
Scaling Options
Beginner
Base 1: Single Unders
Base 2: Air Squats
Base 3: Calories On Machine
Home Base: Burpees to plate, no push up
Intermediate
Base 1: Max Double or Single Unders
Base 2: Goblet Squats @ 44/26
Base 3: Max Calories On Machine
Home Base: Burpees to Plate
ACCESSORY / EXTRA (Checkmark)
3 x 30-45 seconds Hanging Knee Tuck hold
Rest 60 seconds
Goal: Isometric Core Strength
No pull up bar: Hollow Hold