CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
2-3 Rounds
– 8 Inchworm Push ups / Knees
– 8 Plank Shoulder Taps
– 4 Reverse Snow Angels
– 4 Beat Swings
B. MOBILITY / ACTIVATION (3:00)
1-2 Sets
5-8 Dip Push Downs
0:05-10 Bottom or Ring Dip or Bench Dip Hold, Feet assisted as needed.
C1. SPECIFIC (9:00)
– 0:10-0:20 Ring / Bench Support Hold
– 0:10-0:20 Plank Hold
—
– 3-5 Jumping Ring Dip or Bench Dips
– 4-6 Push up /on Knees
– 4-8 Bent Over Rows
—
– 2-3 Ring Dips
– 2-3 Push ups / Knees or Assisted
– 4 Plank Rows / Bent Over Rows
C2. SPECIFIC (6:00)
Toes to Bar
– 2 x 2-3 Swinging Knee/ Leg Raises
– 2 x 2-3 Toes to Bar
—
Step ups
– 4 Unweighted Step ups
– 4 Medicine Ball Step Ups @ workout weight
—
Medicine Ball Broad Jumps
– 2 x 2-4 Medicine ball Broad Jumps
()
()
GYMNASTICS (Checkmark)
Every 2:00 x 6
3-5 Strict Ring Dips
5-7 Push Ups
10 Plank Dumbbell Rows @ 50/35 lbs x 2
Score: Checkmark
Time Cap: 12:00
Kilograms: 22.5/15, Beg:11/7.5, Int: 15/9
Scaling Options
Beginner
3-5 Bench or Box Dips
8 Bent Over Rows @ 25/15 lbs
Intermediate
3-5 Feet Assisted Ring Dips
5-7 Assisted Push Ups or on Knees
10 Plank Dumbbell Rows @ 35/20 lbs x 2
METCON (AMRAP – Rounds and Reps)
AMRAP 14
7 Toes to Bar
14 Medicine Ball Step up Overs @ 20/14lbs, 24/20″
50′ Medicine Ball Broad Jumps @ 20/14lbs
Score: Rounds & Reps
Time Cap: 14:00
Kilograms: 9/6, Beg: 5/4, 7/5
Scaling Options
Beginner
5 Hanging Knee Raises
10 Medball Step up Overs @ 12/8lbs, 20″
50′ Medicine Ball Broad Jumps @ 12/8lbs or Unweighted
Intermediate L1
7 Swinging Leg Raises
14 Medball Step up Overs @ 16/12lbs, 24/20″
50′ Medicine Ball Broad Jumps
Intermediate L2
3-5 Toes to Bar
14 Medball Step up Overs @ 16/12lbs, 24/20″
50′ Medicine Ball Broad Jumps @ 16/12lb
()
()
ACCESSORY / EXTRA (Checkmark)
3 Sets
15 Medicine Ball Overhead Sit-ups
20 Russian Twists
-or-
3 x 20 Medicine Ball Partner Sit-up Toss
Goal: Core Accessory