CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (8:00)
Rowling Game Warm-up
In Pairs:
Each partner performs 250m Row, twice.
While one partner rows, the other performs an AMRAP of 10 Air Squats + 10 Plank Shoulder Taps. Every meter over or under 500m is a burpee penalty.
Example: Partner 1 rows 506m, Partner 2 rows 496m, we’ve got a 10m discrepancy so both perform 10 burpees
Once an athlete decides to stop rowing, they must put the handle down
B. MOBILITY / ACTIVATION (5:00)
– 5/5 Hip to Lat Stretch Against the Rig
– 20 Scorpion Stretch
– Lying Crossbody Leg Swings
C. SPECIFIC (15:00)
Rowing Pick Drills:
– 1:00 Strapless Rowing
– 1:00 Arms only
– 1:00 Hips & Arms only
– 1:00 Full Stroke, 18-22 S/M
If you need to split the class into groups for this warm up you can perform 2-3 rounds of 20-40s per partner for each drill.
—
Box Jumps
– 5 x 5 Hops + 1 Box Jumps, Lower Box
– 5 Box Jumps, Land as high as possible, Lower Box
– 2-3 x 3-5 Box Jumps, Ramp up to Workout Height
—
Ball Slams or Kettlebell Swings
– 3-4 x 2-5 Reps, Warm up to workout weight, progress ball slam as needed
()
()
()
()
()
()
METCON (Checkmark)
EMOM 28
Min 1- 6-8 Box Jumps, Step Down @ 30/24″
Min 2- 12/10 Calorie Row
Min 3- 8-12 Ball Slams or Kettlebell Swings
Min 4- Rest
Score: Checkmark
TC: 28 minutes
KG: N/A
Scaling Options
Beginner
Min 1- 6-8 Step ups
Min 2- 0:40 Calorie Row
Min 3- 8-12 Ball Slams or Kettlebell Swings
Min 4- Rest
Intermediate
Min 1- 6-8 Box Jumps, Step Down @ 24/20″
Min 2- 12/10 Calorie Row
Min 3- 8-12 Ball Slams or Kettlebell Swings
Min 4- Rest
ACCESSORY / EXTRA (Checkmark)
Unilateral Heel Elevated Glute Bridge
3 x 10/10
Goal: Unilateral Posterior Chain Accessory