CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
AMRAP 6:
– 6 Burpees
– 6 Kettlebell Deadlift
– 6 Beat Swings
– 6 Glute Bridge Floor Press with Kettlebell
Glute Bridge KB Floor Press: Hold the kettlebell like a medicine ball upside down
B. MOBILITY/ACTIVATION (3:00)
1-2 Sets of
– 5/5 Ring Row + Lateral Extension
– 0:10-15 Support Hold on Rings
– 0:10-15 Bottom Support Hold on Rings
C1. SPECIFIC (10:00)
Ring Muscle ups
Advanced & Intermediate:
– 5 Ring Face Pulls
– 3-5 Hip Extension + Ring Pull Back
– 2 x 3 Low Ring Muscle up Transition
—
Beginner
– 5 Ring Face Pulls
– 1-2 x 10-20 Ring Support Hold
– 5 Jumping Ring Dips
—
1-2 sets of 1-3 Practice Reps
C2. SPECIFIC (6:00)
Kettlebell Swings
– 2 x 5-8 Kettlebell Swings
—
Strict Chin ups
– 2-3 Sets 1-3 Reps to find band or Set-up
—
Push ups
– 2-3 Sets 1-3 Reps to Find Appropriate Modification
—
Practice Round (Optional)
– 2-3 Strict Chin ups
– 2-3 Burpees
– 2-3 Kettlebell Swings
– 2-3 Push ups
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RING MUSCLE UPS (5 Rounds for reps)
Every 3:00 x 5
Max Reps Ring Muscle ups
Score: Total Reps
Time Cap: 15:00
Kilograms: N/A
Scaling Options
Beginner
5 x 3-6 Jumping Ring Dips / Box Dips
Intermediate
5 x 3-6 Low Ring Muscle up transition + Jumping Ring Dip + Negative
Fitness
5 Jumping Ring Dips with Negative
Max Cal Machine until 2:00
1:00 Rest
METCON (AMRAP – Reps)
METCON
2 rounds
Amrap 2
3-8 Strict Chin ups
Max Rep Burpees
Rest 1:00
Amrap 2
20 Kettlebell Swings @ 53/35 lbs
Max Push ups
RX+ Strict Handstand Push ups
Rest 1:00
Score: Total reps on all Amraps
Time Cap: 12:00
Kilograms: 24/16, Beg: 12/9, Int: 20/12
Scaling Options
Beginner
3 Seated Strict Ring Chin up
Max Rep Burpees
—
15 Kettlebell Swings @ 26/18 lbs
Max Push ups, Hand Elevated or on Knees
Intermediate
3-8 Band Assisted Strict Chin ups
Max Rep Burpees
—
20 Kettlebell Swings @ 44/26 lbs
Max Push ups, Banded or on Knees
ACCESSORY / EXTRA (Calories)
EMOM 5-10
0:30 Max Effort on Machine of Choice
Goal: Conditioning Accessory