CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
AMRAP 6, in Pairs
1:00 Machine
1:00 Amrap of:
– 3-5 Scap Pull ups
– Cat Cows in remaining time
While one athlete is on a machine, the other is performing the amrap and they will switch for a total of 3 rounds.
B. SPECIFIC (10:00)
2 x 6 Beat Swings
2 x 3 Kip Swings
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Low Bar Hip to Bar / Chest to Bar (Feet Assisted)
4 x 3-4 Reps
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2-3 x Practice Sets of Kipping pull up, Chest to Bar or Bar Muscle ups
C2. SPECIFIC (5:00)
Alternating Dumbbell Hang Clean & Jerk
– 5/5 Dumbbell Hang Clean High Pulls
– 5/5 Dumbbell Hang Cleans
– 5/5 Dumbell Push Jerk
– 4-6 Alternating Dumbbell Hang Clean and Jerk
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GYMNASTICS (8 Rounds for reps)
EMOM 8
3 Bar Muscle ups / 6 Chest to Bar Pull ups
Score: Total Completed Reps
Time Cap: 8:00
Kilograms: N/A
Scaling options
Beginner
3 Band Assisted Strict Chin ups
Intermediate
3-6 Pull ups
Fitness
EMOM 8
Odd- 3-5 Strict Pull ups
Even- 0:45 Max Cal Machine
METCON (5 Rounds for reps)
5 rounds for Reps
1:00 Max Cal Machine
1:00 Alternating Dumbbell Hang Clean & Jerk @ 50/35 lbs
1:00 Rest
Score: Total reps of DB Hang Clean & Jerk
Time Cap: 15:00
Kilograms: 22.5/15, Beg: 11/7.5, Int: 15/9
Scaling options
Beginner
1:00 Max cal Bike/Ski/Row
1:00 Alternating Dumbbell Hang Clean & Jerk @ 25/15 lbs
1:00 Rest
Intermediate
1:00 Max cal Bike/Ski/Row
1:00 Alternating Dumbbell Hang Clean & Jerk @ 35/20 lbs
1:00 Rest
ACCESSORY / EXTRA (Checkmark)
Band Pull Aparts
3 x 20, Light band
Goal: Upper Back Accessory