CROSSFIT BRACKNELL – CrossFit
WARM UP (INDY) (Checkmark)
A. GENERAL (5:00)
5:00 “Coach Says”
Have members run around the gym or Jumping Jacks. Call out reps of:
– Air Squats
– Push ups / Knees
– Abmat Sit-Ups
– Single Dumbbell Romanian Deadlifts, holding both heads of the dumbbell
B. MOBILITY / ACTIVATION (2:00)
2 Rounds
– 6 Scap pull ups
– 6 Scap push ups
C. SPECIFIC (12:00)
Pull Ups
– 2 x 4-6 Beat Swings
– 2 x 4-6 Kip Swings
– 1-2 x 3-4 Pull-ups, pausing at the top
Dumbbell Hang Clean and Jerks
– 5 High Hang Dumbbell High Pulls, Right
– 5 Hang Dumbbell Clean, Right
– 5 Dumbbell Jerks, Right
– 5 High Hang Dumbbell High Pulls, Left
– 5 Hang Dumbbell Clean, Left
– 5 Dumbbell Jerks, Left
—
Practice Round:
– 5 Air Squats
– 1-2 Pull Up
– 5 Dumbbell Hang Clean and Jerks
– 1-2 Pull Up
– 5 Push Ups
– 1-2 Pull Up
– 10 Abmat Sit-ups
WARM UP (TEAM) (Checkmark)
A. GENERAL (5:00)
5:00 “Coach Says”
Have members run around the gym or in shuttles. Call out reps of:
– Air Squats
– Push ups
– Abmat Sit-Ups
– Single Dumbbell Romanian Deadlifts, holding both heads of the dumbbell
B. MOBILITY / ACTIVATION (2:00)
2 Rounds
– 6 Scap pull ups
– 6 Scap push ups
C. SPECIFIC (14:00)
Pull Ups
– 2 x 4-6 Beat Swings
– 2 x 4-6 Kip Swings
– 1-2 x 3-4 Pull-ups, pausing at the top
—
Dumbbell Hang Clean and Jerks
– 5 High Hang Dumbbell High Pulls, Right Side
– 5 Hang Dumbbell Clean, Right Side
– 5 Dumbbell Jerks, right Side
– 5 High Hang Dumbbell High Pulls, Left Side
– 5 Hang Dumbbell Clean, Left Side
– 5 Dumbbell Jerks, Left Side
—
Practice Round:
– 3 Pull Ups
– 6 Push Ups
– 9 Abmat Situps
– 12 Air Squats
– 5 Synchro Dumbbell Clean & Jerks
METCON (Time)
For Time
75 Air Squats
10 Pull Ups
50 Dumbbell Hang Clean & Jerks @ 50/35 lbs x 1
10 Pull ups
50 Push ups
10 Pull ups
100 Ab Mat Sit-Ups
10 Pull ups
50 Push ups
10 Pull ups
50 Dumbbell Hang Clean & Jerks @ 50/35 lbs x 1
10 Pull ups
75 Air Squats
Score: Time
Time Cap: 25:00
Kilograms: 22.5/15
Beginner
50 Air Squats
10 Ring Rows
40 Dumbbell Hang Clean & Jerks @ 25/15lbs x 1
10 Ring Rows
30 Hand Elevated Push ups
10 Ring Rows
70 Ab Mat Sit-Ups
10 Ring Rows
30 Hand Elevated Push ups
10 Ring Rows
40 Dumbbell Hang Clean & Jerks @ 25/15lbs x 1
10 Ring Rows
50 Air Squats
Kilograms: 11/7.5
Intermediate
75 Air Squats
6 Band Assisted Strict Pull Ups
50 Dumbbell Hang Clean & Jerks @ 35/20 lbs x 1
6 Band Assisted Strict Pull Ups
35-50 Band Assisted Push ups
6 Band Assisted Strict Pull Ups
100 Ab Mat Sit-Ups
6 Band Assisted Strict Pull Ups
35-50 Band Assisted Push ups
6 Band Assisted Strict Pull Ups
50 Dumbbell Hang Clean & Jerks @ 35/20 lbs x 1
6 Band Assisted Strict Pull Ups
75 Air Squats
Kilograms: 15/9
TEAM METCON (Time)
In Teams of 2
3 Rounds of:
– 1 Round of “Barbara”
– 60 Synchro Dumbbell Clean & Jerks @ 50/35 lbs x 1
Score: Time
Time Cap: 30:00
Kilograms: 22.5/15, Beg: 11/7.5, Int: 15/9
Scaling Options
Beginner
3 Rounds of:
1 Round of:
– 20 Ring Rows
– 20 Hand Elevated Push ups
– 20-30 Abmat Sit-ups
– 20 Air Squats
40 Synchro Dumbbell Clean & Jerks @ 25/15 lbs x 1
Intermediate
3 Rounds of:
1 Round of:
– 20 Jumping Pull ups
– 30 Push up on Knees or Band Assisted
– 40 Abmat Sit-ups
– 50 Air Squats
60 Synchro Dumbbell Clean & Jerks @ 35/20 lbs x 1
1 Round of Barbara =
– 20 Pull ups
– 30 Push ups
– 40 Abmat Sit-ups
– 50 Air Squats
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ACCESSORY / EXTRA (Checkmark)
Dumbbell Single Leg Romanian Deadlift
3 x 12/12
Goal: Posterior Chain & Stability Accessory