CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (8:00)
3-5:00 Jump Rope Warm up
Then
– 2 x 5 Beat Swings
– 10 Samson Stretch Lunges
– 2 x 5 Beat Swings / Swing On Rings
– 10 Plank to Down Dog + Calf Pedals
– 2 x 0:10-15 Support Hold on Ring / Plank Hold
B. MOBILITY / ACTIVATION (3:00)
20 Scorpion Stretch
20 Lying Leg Swings
C1. SPECIFIC (12:00)
Ring Muscle Ups
Advanced & Intermediate
– 2 x 5 Ring Face Pulls
– 2 x 3–5 Hip Extension + Ring Pull Back
– 2 x 3 Low Ring Muscle Up Transition
Beginner
– 2 x 5 Ring Face Pulls
– 2 x 1–2 x 0:10–0:20 Ring Support Hold (assisted)
– z x 3-5 Jumping Ring Dips
All Levels
1–2 sets of 1–3 Practice Reps
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METCON (Checkmark)
A. METCON
EMOM 20
1- 15/12 Calorie Row
2- 1-5 Ring Muscle ups
3- 20-40 Crossover Single / Double unders
4- Rest
Score: Comment
Time Cap: 20:00
Kilograms: N/A
Scaling Options
Beginner
1- 0:40 Calorie Row
2- 5 Seated Ring Chin ups + 0:5-10 Support Hold on Rings
3- 0:30 Single Unders
4- Rest
Intermediate L1
1- 13/10 Calorie Row
2- 3-6 Band Assisted Strict Chin ups + 3 Jumping Ring dips
3- 20-40 Crossover Single/Double unders
4- Rest
Intermediate L2
1- 15/12 Calorie Row
2- 1-3 Ring Muscle ups / Band Assisted Low Ring Muscle up
3- 20-40 Crossover Single/Double unders
4- Rest
Fitness
1- 15/12 Calorie Row
2- 5-8 Pull ups / Ring Rows
3- 50-75 Double Unders
4- Rest
ACCESSORY / EXTRA (Checkmark)
Bent Over Rows
5 x 5, Moderate to Heavy
Use Barbell or Dumbbells, Heavy load
Goal: Upper Back Accessory