CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
AMRAP 5
0:30 Row / Bike / Ski
5-8 Plate Bear Hug Goodmorning
5-8 Beat Swings
B. MOBILITY / ACTIVATION (3:00)
1-2 Sets
– 20 Hollow Rock to Toe Touch
– 10-15 Arch Ups
C1. SPECIFIC (12:00)
Deadlift
– 5 Empty Bar Romanian Deadlifts
– 5 Empty Bar Tempo Deadlifts
—
With lightly loaded barbell (add plates simply to get the bar off the ground):
– 5 Pause Deadlifts to just below the Knee
– 5 Pause Deadlifts to just above the knee
– 5 Deadlifts
—
Ramp up:
– 3 @ 40%, 3 @ 50%, 3 @ 60%
C2. SPECIFIC (6:00)
Chest to Bar Pull ups
– 2 x 4 Beat Swings
– 2 x 3 Kip Swings
– 5 Pull-ups / Jumping Pull up / Seated Ring Pull ups
– 3 Chest to Bar Pull ups / Jumping Chest to Bar Pull up / Seated Ring Pull ups
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Deadlift
Every 2:00 x 4
5 Deadlifts @ 70-75%, Dead Stop
Score: Weight
Time Cap: 8:00
Kilograms: N/A
Scaling Options
Beginner
3-5 Reps, Light Load, Control Descent
Intermediate
As Written
METCON (Time)
7 Rounds for time
15/12 Calorie Row
5 Chest to Bar Pull ups
RX+ 5 Bar Muscle ups
Score: Time
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
12/10 Calorie Row
5 Seated Ring Pull Ups
Intermediate L1
15/12 Calorie Row
5 Chest to Bar Jumping Pull ups
Intermediate L2
15/12 Calorie Row
3-5 Pull ups
ACCESSORY / EXTRA (Checkmark)
3 Sets
20 Hollow Body Rocks
0:30-0:60 Reverse Plank HOld
Goal: Core Accessory