CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
AMRAP 6
– 0:20 Cal Machine
– 6 Ring Rows or Scap Pull-ups
– 6 No Push-up Burpees
– 8 Air Squats
B. MOBILITY / ACTIVATION (4:00)
1–2 Sets:
– 10 Banded Pull in
– 10 Scap Push ups
C. SPECIFIC (6:00)
Pull ups
– 2-3 Sets to find correct Band & Set-up for workout
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Plank Dumbbell Rows
– 10 Plank Shoulder / Hip Tap
– 2-3 x 2-4, Ramp up to find workout weight
C2. SPECIFIC
Sumo Deadlift High Pulls
– 5 Tall High Pulls, Sumo position
– 5 Hang High Pulls, Sumo position
– 5 Low Hang High Pulls, Sumo Position
– 5 Sumo Deadlifts High Pull
—
Shoulder to Overhead
– 5 Shoulder Press
– 5 Push PRess
– 5 Push Jerks
—
Ramp up to workout weight
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STRENGTH (Checkmark)
5 Sets
5-8 Strict Pull ups / Strict Chest to Bar
12 Plank Dumbbell Rows, RPE 8/10
0:20-0:30 Dead Hang Hold
Rest 1:30-2:00
Score: Checkmark
Time Cap: 15:00
Kilograms: N/A
Scaling Options
Beginner
5-8 Seated Pull ups
6-8 Plank Dumbbell Rows
0:10-0:15 Dead Hang Hold
Intermediate
5-8 Strict Pull ups, Band Assisted
12 Plank Dumbbell Rows, RPE 8/10
0:20-0:30 Dead Hang Hold
METCON (Checkmark)
EMOM 12
– 14/11 Cal Machine
– 15 Sumo Deadlift High Pull @ 95/65 lbs
– 14/11 Cal Machine
– 10 Shoulder to Overhead @ 95/65 lbs
Score: Checkmark
Time Cap: 12:00
Kilograms:
RX:43/30,
Beg: 16/12 (KB) & 20/15
Int: 35/30
Scaling Options
Beginner
40 sec work, 20 sec rest
– Cal Machine
– Sumo deadlift high pull @ 35/26 KB
– Cal Machine
– Shoulder to Overhead @ 45/35 lbs
Intermediate
– 12/10 Cal Machine
– 15 Sumo deadlift High Pull @ 75/55 lbs
– 12/10 Cal Machine
– 10 Shoulder to Overhead @ 75/55 lbs
ACCESSORY / EXTRA (Checkmark)
Pike Pulls, Feet on Rower
3 x 10-15
Goal: Core Accessory