CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (6:00)
2 Rounds
Easy 200m Row
Easy 200m Run
10 Banded Shoulder Press
B. MOBILITY / ACTIVATION (2:00)
10/10 Hip to Lat Stretch
C1. SPECIFIC (8:00)
Push Jerk
– 10 Front Rack Rotations
– 5 Shoulder Press, Pause 2s at Top
– 2 x 5 Push Press, Pause in dip 2s
– 2 x 5 Push Jerk, Tempo Dip
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Ramp up to workout weight in 3 sets of 2
C2. SPECIFIC (6:00)
Handstand Push up / Z Press
– 5-8 Pike Push ups / Dumbbell Shoulder Press
– 3-5 Handstand Push up Negatives / Dumbbell Z Press
– 3-5 Handstand Push ups / Dumbbell Z Press
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Push Jerk
4-5 x 2 @ 65-75%
Rest 1:00-1:30 Between Sets
Score: Weight
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
Use technical Load
Intermediate
As Written
Metcon (4 Rounds for time)
Every 4:00 x 4
Row 250m
Run 200m
10 Handstand Push ups
Score: Each set for time
Time Cap: 16:00
KG: N/A
Scaling Options
Beginner
Row 200m
Jog 100-200m
5-8 Dumbbell Z Press
Intermediate L1
Row 250m
Run 200m
10 Pike Handstand Push ups
Intermediate L2
2-5 Handstand Push ups
ACCESSORY / EXTRA (Checkmark)
Bent Over Lat Pull down
3 x 15
Goal: Upper Body Accessory