CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
Alternating Tabata
– Hollow Ups
– Arch Ups
– Plank Shoulder Taps
– No Push up Burpees
B. MOBILITY/ACTIVATION (3:00)
2 Sets
20 Hollow Rocks to Toe Touch
5 Reverse Snow Angels
C. SPECIFIC (15:00)
Toes to Bar
– 4-6 Lying Leg Raise, Negative Return
– 4-6 Hollow Body Lat Pull Down
– 2 x 3-5 Beat Swings
– 2-3 x 2-4 Swinging Knee / Leg Raises
– 2 x 1-3 Toes to Bar / Attempts
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Hand Release Push ups / On Knees or Hand Elevated
– 3 Normal Push ups
– 3 Wide Push Ups
– 3 Diamond Push ups
– 3 Hand Release Push ups
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Practice Round
– 2-4 Hand Release Push Ups or Modification / Partner
– 2-4 Toes to Bar or Modification / Partner
– 0:20 Machine / Partner
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METCON (AMRAP – Rounds and Reps)
In Teams of 2
Amrap 22
22 Hand Release Push ups
22 Toes to Bar
22 Calorie Row / Bike
Score: Rounds & Reps
Time Cap: 22:00
Kilograms: N/A
Scaling Options
Beginner
18 Hand Elevated Push up / Knee Push Ups
18 Hanging Knee Raises
18 Calories on a Machine
Intermediate
22 Knee Push ups / Band Assisted Push ups
22 Swinging Leg Raises
22 Calorie Row / Bike
ACCESSORY / EXTRA (Checkmark)
Shoulder Airplanes
3 x 10-20 Total Reps
Goal: Shoulder Accessory