CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
200-400m Run or 2:00 Machine
2 Rounds
6-8 Samson Stretch Lunges
8-10 Air Squats
6-8 Inchworm Push up / On Knees
B. MOBILITY / ACTIVATION (3:00)
– 8-10 Ankle Rocks / Leg
– 8-10 Squat to Reach
C. SPECIFIC (6:00)
Wall Ball
– 5 Medicine Ball Squat
– 5 Medicine Ball Thruster
– 5 Wall Ball
—–
200m Run
—-
Double Tap Burpees
– 5 No Push up Burpees
– 3-5 Burpees
– 3-5 Double Tap Burpees
—
200m Run
C2. SPECIFIC (5:00)
Terror Squats
Work up to find workout weight
1-3 Sets
– 4 Dumbbell Walking Lunges
– 2/2 Terror Squats with just Front Rack Dumbbell
METCON (Time)
For Time
18-15-12-9-6-3
Double Tap Burpees
Wallballs @ 20/14 lbs
400m Run
RX+ 30/20 lbs
Score: Time
Time Cap: 22:00
Kilograms: 9/6, Beg: 5/4, Int: 7/5
Scaling Options
Beginner
18-15-12-9
Burpees
Wallballs @ 12/10 lbs
200 Run
Intermediate
18-15-12-9-6-3
Double Tap Burpees
Wallballs @ 16/12 lbs
400m Run
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POST METCON (4 Rounds for weight)
POST METCON
2-4 Sets
25′ Dumbbell Walking Lunges
5 Terror Squats
25′ Dumbbell Walking Lunges
5 Terror Squats
Find a heavy load for all 4 sets
Score: Total load of both Dumbbells
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner & Intermediate
As Written
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ACCESSORY / EXTRA (Checkmark)
Supported Hip Airplanes
2-3 x 8-10/Leg
Goal: Hip Stability Accessory