CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (5:00)
AMRAP 5:
– 100′ Shuttle Run (4 x 25’) or 200m Row
– 5 No Push up Burpees
– 10 Prone Back Extensions
– 5/5 Side Plank Knee Touch (Scale to side plank hold)
B. MOBILITY / ACTIVATION (3:00)
2 Sets
– 5 Reverse Snow Angels
– 5 Band Dip Push Down
– 5 Bodyweight Kang Squats
C1. SPECIFIC (7:00)
Ring Dips
– 2 x 0:10-0:15 Support Hold on Rings, Assisted with feet as needed
– 2 x 0:5-0:10 Bottom of Ring Support, Assisted with feet as needed
– 2 x 1-3 Strict Ring Dips / Assisted as needed
C2. SPECIFIC (8:00)
Overhead Squats
– 5 Behind the Neck Snatch Grip Push Press
– 5 Tempo Overhead Squats
– Ramp up to workout weight in sets of 3-5
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Practice Round
1-2 Sets
– 0:30 Machine
– 3 Overhead Squats
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GYMNASTICS (Checkmark)
5-6 Sets
5-10 Ring Rows, Feet Elevated
5-10 Strict Ring Dips
Rest 1:00-1:30
Score: Checkmark
Time Cap: 15:00
KG: N/A
Scaling Options
Beginner
3-4 Sets
3-6 Ring Rows
5-10 Feet Assisted Ring / Box dips
Intermediate L1
5-10 Ring Rows
3-6 Strict Feet Assisted Ring Dips
Intermediate L2
4-6 Sets
5-10 Ring Rows
1-3 Strict Ring Dips
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METCON (5 Rounds for time)
Every 2:00 x 5
15/12 Calorie Row / Ski / Bike / 200m Run
9 Overhead Squats @ 135/95
Score: Each set for time
Time Cap: 10:00
Kilograms:
RX: 60/43
Beg: 25/20
Int: 52/35
Scaling Options
Beginner
12/10 Calorie Row / Ski / Bike / 100m Run
6 Overhead Squats @ 55/45 lbs
Intermediate
15/12 Calorie Row / Ski / Bike / 200m Run
9 Overhead Squats @ 115/75
ACCESSORY / EXTRA (Checkmark)
3-5 Sets
5 Reverse Snow Angels
10 Banded Good Mornings (heavy band)
Goal: Posterior Chain Accessory