CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
2:00 Single / Double unders
2 rounds of
– 25′ Inchworm walk
– 25′ Samson Stretch Walking Lunges
– 5 Scap Pull ups
– 5 Beat Swings
B. MOBILITY/ACTIVATION (3:00)
1:00 Front Rack rotations
1:00 PNF Thoracic Extension with Barbell
PNF = press down 5 seconds, stretch down 5-7 seconds
C1. SPECIFIC (5:00)
Shoulder Press
– 5 Shoulder Press, Tempo 3s down
– 5 Shoulder Press @ 40%
– 5 Shoulder Press @ 50%
C2. SPECIFIC (8:00)
Toes to Bar
– 2 x 3-5 Beat Swings
– 2 x 3 Swinging Knee Raises / Leg Raises
– 3-5 Toes to Bar
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Wall Walks
– 2-3 Pikes Against the Wall / Handstand Kick ups
– 2-3 Wall Walks, Half Reps or Scale / Short Handstand Walk or Shoulder taps.
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Shoulder Press
Every 2:00 x 5
5 Shoulder Press @ 50-60%
3-6 Med Ball Push Press
Score: Weight on Press
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
5 Shoulder Press @ Light
3-6 Wall Ball Push Press
Intermediate
As Written
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METCON (AMRAP – Rounds and Reps)
AMRAP 13
60 Double unders
10 Toes to Bar
3 Wall Walks / 25′ Handstand Walk
Score: Rounds & Reps
Time Cap: 13:00
Kilograms: N/A
Scaling Options
Beginner
60-80 Single unders
10 Hanging Knee Raises
3-5 Inchworm Push ups
Intermediate
40-60 Double unders
10 Swinging Leg Raises
3 x 1/2 Wall Walks or 10-25′ Handstand Walk
ACCESSORY / EXTRA (Checkmark)
3 Sets
10 Bent Over Lat Pull Downs
5 Prone Reverse Snow Angels
Goal: Shoulder Accessory