CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (10:00)
5:00 ” Coach Says” Jump Rope Warm up
EMOM 4:
– 8/8 Side Plank hip Touch
– 8-12 Ring Rows
B. MOBILITY / ACTIVATION (2:00)
– 0:45-1:00/ Side of Pec Stretch Against Rig or Wall
C. SPECIFIC (15:00)
Pull-ups
– :20-:30 Dead Hang, Hollow Body Position
– 0:20-0:20 Hollow hold, Toes against Box
– 0:20-0:30 Arch Hold, Heels against Box
– 2 x 3-5 Beat Swing
– 2 x 3-5 Kip Swings
– 2 x 3-5 Kipping Pull ups / Feet Assisted
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Ring Dips
1-2 Sets:
– :20-30 Ring Support Hold
– :20-30 Bottom of Ring Dip Support Hold
– 2 x 2-4 Jumping RIng DIps
– 2-4 Ring Dips
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METCON (Checkmark)
METCON
EMOM 20
1- 10 Pull Ups
2- 10 Ring Dips
3- 50 Double Unders
4- Rest
RX+ Strict Pull ups & Dips
Score: Comment
Time Cap: 20:00
Kilograms: N/A
Scaling Options
Beginner
1- 5-7 Seated Ring Chin ups
2- 7-9 Bench Dips
3- 50-75 Single Unders
4- Rest
Intermediate L1
1- 5-7 Band Assisted Strict Pull ups
2- 5-7 Feet Assisted Ring Dips
3- 30-50 Double Unders
4- Rest
Intermediate L2
1- 3-6 Pull Ups
2- 3-6 Ring Dips
3- 50 Double Unders
4- Rest
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ACCESSORY / EXTRA (Checkmark)
Bulgarian Split Squat
3 x 12/12, Lightly loaded or bodyweight
Goal: Lower Body Accessory