CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5-8:00)
Rowling Game
In pairs, alternate 100m Row attempts
The goal is to stop the rower exactly at 100 meters
Score: Every meter over or under = 1 penalty rep
Example:
3m short = 3 Air Squats
6m over = 6 Burpees
There are two ways to do this:
As rounds: One round is completed after each partner have done a 100m attempt. At the end of each round, the pair counts the meters over & under.
As an AMRAP: You give the team 5-7:00 to perform attempts. Athletes need to keep track of their meters and add them up over the course of the 5-7:0 to complete the penalty reps at the end.
B. MOBILITY / ACTIVATION (4:00)
– 14-20 Scorpions
– 14-20 Lying Leg Swings
– 0:45-1:00/ Side Band Lat Stretch
C. SPECIFIC (4:00)
2-3 Sets
– 6 Scap Pull ups
– 6/6 Side Bend Lat Pull in
C2. SPECIFIC
Deadlift
– 5 Romanian Deadlifts
– 5 Empty Bar Deadlifts, Tempo Descent
– 5 Light Deadlifts
– 5 Moderate deadlifts
– 5 Deadlifts @ Workout Weight
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Dumbbell Bench Press
– 2 x 5 Push ups
– 5 Single Dumbbell Bench Press / Floor Press, holding both ends of the dumbbell
– 3/3 Single arm Dumbbell Bench/Floor Press
– 3 Dumbbell Bench/Floor Press @ Workout Weight
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GYMNASTICS (Checkmark)
5 Sets:
0:05-0:15 Top Of Pull Up Hold
0:03-0:05 Descent
0:15-0:25 Dead Hang Hold
Rest 1:00 Between Sets
Add Weight or Band As needed
Score: RPE or Comment
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner & Intermediate
Feet or Band Assisted
METCON (Time)
9-15-21-15-9
Dumbbell Bench Press / Floor Press @ 50/35 lbs x 2
Deadlifts @ 225/155 lbs
Calorie Row*
Score: Time
Time Cap: 15:00
Kilograms:
RX: 22.5/15 x 2, 100/70,
Beg: 11/7.5 x 2, 43/30,
Int: 15/9 x 2, 70/47
Scaling Options
Beginner
6-12-15-12-6
Dumbbell Bench Press / Floor Press @ 25/15 lbs x 2
Deadlifts @ 95/65 or RPE 6-7/10
Calorie Row
Intermediate
Dumbbell Bench Press / Floor Press @ 35/20 lbs x 2
Deadlifts @ 155/105 lbs
Calorie Row
ACCESSORY / EXTRA (Checkmark)
Overhead Tricep Extension
3 x 15
Goal: Upper Body Pressing Accessory