CROSSFIT BRACKNELL – CrossFit

View Public Whiteboard

WARM UP (Checkmark)

A. GENERAL (15:00)

2 Sets

– 400m Jog

– 10 Air Squats

– 10 Deadbugs

– 10 Arch ups

-then-

“Full Body Hop” Relay Race

– Set up in lanes with 3–5 athletes per lane.

– Set-up Plates & Kettlebells (or dumbbells for the sake of today’s workout) & Medicine Balls (If desired), 5-8 of each.

– Athletes will start with lateral plate hops then moving into a plank KB or DB tap, moving laterally

– Move onto the medicine ball or air squats (3-5) then finish with 2-5 Burpees finally run back to their lane to tag their next partner.

B. MOBILITY / ACTIVATION (4:00)

2 Sets

– 20 Scorpion Stretch

– 20 Lying Leg Swings



2 Sets

– 10/10 Single Leg Glute Bridge

– 10/10 Calf Raises

– 10/10 Clamshell Raise

C. SPECIFIC (8:00)

Dumbbell Deadlift

– 10 Single Dumbbell Romanian Deadlifts (holding both ends)

– 10/10 Suitcase Deadlift

– 5-10 Dual Dumbbell Deadlifts



Double Tap Burpees

– 3-5 Push ups / On Knees

– 3-5 Burpees

– 3-5 Double Tap Burpees



Practice Round (Optional)

– 200m Run

– 8 Dumbbell Deadlift

– 4 Double Tap Burpees

()

()

()

()

METCON (AMRAP – Rounds and Reps)

AMRAP 20

2, 4, 6, 8, etc etc

Dumbbell Deadlifts @ 70/50 lbs x 2

Double Tap Burpees

200m Run

Score: Rounds & Reps

Time Cap: 20:00

Kilograms

RX: 32/22.5

Beg: 15/9

Int: 22.5/15

Scaling Options

Beginner

Dumbbell Deadlifts @ 35/20 lbs x 2

Burpees

1:00 Bike / 100m Jog

Intermediate

Dumbbell Deadlifts @ 50/35 lbs x 2

Double Tap Burpee

200m Run

Team Version

In Pairs

Amrap 20

One Partner Working at a Time

4 Dumbbell Deadlifts

4 Double Tap Burpee

200m Run Together

Add 2 Reps Every Round

ACCESSORY / EXTRA (Checkmark)

Strict Pull ups

5 x 3-6

Goal: Upper Body Pulling Accessory