CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
AMRAP 7
– 25′ Inchworm Walks
– 25′ Crab Walk
– 25′ Bunny Hops
– 25′ Burpee Broad Jump
– 5 Beat Swings
B. MOBILITY / ACTIVATION (1:30)
Child Pose Lat Stretch
1:30
C. SPECIFIC (8:00)
Push Press
– 2 x 5 Dip & Hold
– 2 x 3-5 Pause Push Press
– 5 Push Press
– Ramp up to Workout Weight
—
Push up
2 Rounds of:
– 3 Normal Push ups
– 3 Wide Grip Push ups
– 3 Narrow Grip Push ups
C2. SPECIFIC (6:00)
Burpee Chest to Bar
– 3-5 x Burpee Beat Swings (1 Burpee + 3 Beat Swings)
– 3-5 x Jumping Pull ups, From ground or jumping surface
– 2 Burpee Pull Ups
– 2 Burpee Chest to Bar
—
Double Unders
– 30 Single Unders
– 2 x 10-15 Double Underes (or Practice)
—
Practice Round
20 Double/Single Unders
2 Burpee Chest to Bar
()
Push Press
Every 2:00 x 5
6 Push Press, 80-90% best press
10 Push ups
Score: Weight
Time Cap: 10:00
Kilograms: N/A
Scaling options
Beginner
6 Push Press
8 Hand Elevated Push Ups
Intermediate
6 Push Press
10 Push ups, Reduce Range of Motion
METCON (Time)
6 Rounds for Time
60 Double Unders
6 Burpee Chest to Bar
RX+ 4 Burpee Bar Muscle Ups
Score: Time
Time Cap: 13:00
Kilograms: N/A
Scaling Options
Beginner
60-80 Single Unders
4-6 Burpee Jumping Pull ups
Intermediate L1
60 Double Unders
6 Burpee Jumping Chest to Bar
Intermediate L2
60 Double Unders
4-6 Burpee Pull ups
Team Version
AMRAP 13
80-120 Double Unders
12 Burpee Chest to Bar Pull ups / Jumping Chest to Bar / Pull up
ACCESSORY / EXTRA (Checkmark)
3 x 15 Bent Over Band Lat Pull Down
Goal: Upper Back & Postural Accessory