CROSSFIT BRACKNELL – CrossFit
WARM UP (INDY & TEAM) (Checkmark)
A. GENERAL (5:00)
AMRAP 5
– 6 Plate Ground to Overhead
– 6 Burpee
– 6 Plate Goblet Squat
– 6 Beat Swings
B. MOBILITY / ACTIVATION (2:00)
– 10 / Side Groiners
C. SPECIFIC (20:00)
Thrusters
With an Empty Barbell
– 8-10 Tempo Front Squats
– 8-10 Push Press with :02 Pause Overhead
– 6-8 Thrusters
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Ramp Up
– 5 @ light
– 5 @ intended workout weight
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Gymnastics:
– 5 Ring Rows
– 5 Seated Ring Pull ups
– :10-:15 Ring Support Hold
– 5 Jumping Ring Dips / Push ups
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– 5 Beat Swings
– 5 Pull ups
– 5 Ring Dips
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Ring Muscle Ups
– 3-5 Swings on the Rings
– 3-5 Low Ring Muscle up Transition
– 2-4 Ring Muscle-Ups / Modification
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Bar Muscle Ups
– 2-4 Kip Swings
– 2-4 Hip to Bar
– 2-4 Bar Muscle-Ups / Modification
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METCON (AMRAP – Rounds and Reps)
AMRAP 20
5 Power Cleans @ 115/75 lbs
5 Thrusters @ 115/75 lbs
5 Muscle Ups
Rest :30 between rounds
*Alternate between Bar Muscle Up and Ring Muscle
Up every round
Score: Rounds & Reps
Time Cap: 20:00
Kilograms: RX: 52/34
Beg: 35/20, Int: 43/30
Scaling Options
Beginner
5 Power Cleans @ 65/45 lbs
5 Thrusters @ 65/45 lbs
5 Seated Ring Pull ups / 5 Push ups, Hand Elevated*
Rest :30 between rounds
* Alternate Between Seated Ring Pull ups & Push up every round
Intermediate
5 Power Cleans @ 95/65 lbs
5 Thrusters @ 95/65 lbs
5 Pull ups / Ring Dips or Jumping Ring Dips*
Rest :30 between rounds
* Alternate Between Pull ups & Ring Dips every round
TEAM METCON (AMRAP – Rounds and Reps)
In Pairs,
AMRAP 20
5 Power Cleans @ 115/75 lbs
5 Thrusters @ 115/75 lbs
5 Bar Muscle Ups
Rest :30 between rounds
*At the 10:00 mark, switch Bar Muscle Ups for
Ring Muscle Ups
Score: Rounds & Reps
Time Cap: 20:00
Kilograms: RX: 52/34
Beg: 35/20, Int: 43/30
Scaling Options
Beginner
5 Power Cleans @ 65/45 lbs
5 Thrusters @ 65/45 lbs
5 Seated Ring Pull ups / 5 Push ups, Hand Elevated*
Rest :30 between rounds
* At the 10:00 mark athletes will change from doing seated ring pull ups to hand elevated push ups
Intermediate
5 Power Cleans @ 95/65 lbs
5 Thrusters @ 95/65 lbs
5 Pull ups / Ring Dips or Jumping Ring Dips*
Rest :30 between rounds
* At the 10:00 mark athletes will change from doing pull ups to ring dips.
ACCESSORY / EXTRA (Checkmark)
Conditioning
3-5 x 500m Row or 400m Run
Rest 1:00-1:30 Between Sets
Goal: Aerobic Conditioning