CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
– 5 Shuttle Runs
– 25′ A Skip
– 5 Shuttle Runs
– 25′ Butt Kicks
– 5 Shuttle Runs
– 25′ Straight Leg Shuffle
B. MOBILITY / ACTIVATION (5:00)
2 Sets
– 12/12 Calf Raises
– 12 Squat Knee Touches
– 3 Reverse Snow Angels
C1. SPECIFIC (6:00)
Dumbbell Plank Rows
– 10 Plank Rows, Unweighted
– 2 x 2-4 Reps, Find Workout Weight
—-
Dumbbell Squats
– 10 Air Squats
– 5 Single Dumbbell Goblet Squat
– 5 Dumbbell Squats @ Workout Weight
C2. SPECIFIC (4:00)
Test dumbbell Weight for lunges
()
()
METCON (AMRAP – Rounds and Reps)
AMRAP 18
200m Run
10 Dumbbell Plank Rows @ 50/35 lbs x 2
250m Row / 500m Bike
10 Dumbbell Squats @ 50/35 lbs x 2
Score: Rounds & Reps
Time cap: 18:00
Kilograms: 22.5/15, Beg: 11/7.5, Int: 15/9
Scaling Options
Beginner
100-200m Jog
10 Dumbbell Plank Rows @ 25/15 lbs x 2
250m Row / 500m Bike
10 Dumbbell Squats @ 25/15 lbs x 2
Intermediate
200m Run
10 Dumbbell Plank Rows @ 35/20 lbs x 2
250m Row / 500m Bike
10 Dumbbell Squats @ 35/20 lbs x 2
POST METCON (OPTIONAL) (Checkmark)
Uneven Walking Lunges
3-5 x 50′
Rest 1:00
Score: Checkmark
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
3-5 x 50′ Walking Lunges, lightly weighted or Unweighted
Intermediate
As Written
ACCESSORY / EXTRA (Weight)
3 x 15 Weighted Glute Bridge
Goal: Posterior Chain Accessory