CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (6:00)
EMOM 6
Odd: 5 Inchworm Push ups + 5 Plank to Down Dog
Even: 10 Glute Bridge March + 3-5 Straight Leg Glute Bridge
B. MOBILITY / ACTIVATION (4:00)
2 Sets
5 Prone Back Extensions, Hold ext 2s
7 Empty Bar Romanian Deadlifts
5/5 Single Arm Rope or Ring Row
C1. SPECIFIC (12:00)
Deadlifts
– 10 @ Empty Bar
– 5 @ Light
– 3 @ Moderate
– Ramp up to workout weight in 3 x 2
—-
Rope Climbs
– 1-2 x 3 Hanging Knee Raises on Rope
– 3 x 1 Foot Clamp + Pull
– 1-2 Rope Climb or Half Rope Climb
—
Ring Rows (Those opting for ring rows)
– 5 x 3 Increasing degree of difficulty in each set.
C2. SPECIFIC (8:00)
Kettlebell Sumo Deadlift High Pull
– 5-8 Kettlebell Deadlift
– 5-8 Kettlebell Hang High Pulls
– 2 x 3-6 Sumo Deadlift High Pulls
—
Dumbbell Push Press
– 2 x 2-4 Dumbbell Shoulder Press
– 2 x 2-4 Dumbbell Push Press, Pause in the dip
—
Practice Round
– 3 Dumbbell Push Press
– 3 Kettlebell Sumo Deadlift High Pulls
– 3 Hand Release Push up / Modification
WEIGHTLIFTING (5 Rounds for weight)
5 Sets
2 Deadlifts @ 75%
2 Rope Climbs
Rest 1:00
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
2 Deadlifts, Moderate
5-8 Strict Seated Ring Pull ups
Intermediate
2 Deadlifts @ 75%
2 Half Rope Climbs
Fitness
8 Deadlifts, Moderate to light
8 Ring Rows
METCON (Time)
5 rounds for time
10 Dumbbell Push Press @ 50/35 lbs x 2
10 Kettlebell Sumo Deadlift High Pull @ 70/53 lbs
10 Hand Release Push ups
Score: Time
Time Cap: 8:00
Kilograms:
RX: 22.5/15 & 32/24
Beg: 11/7.5 & 12/9
Int: 15/9 & 24/16
Scaling Options
Beginner
8 Dumbbell Push Press @ 25/15 lbs x 2
8 Kettlebell Sumo Deadlift High Pull @ 26/18 lbs
8 Hand Elevated Push ups
Intermediate
10 Dumbbell Push Press @ 35/20 lbs x 2
10 Kettlebell Sumo Deadlift High Pull @ 53/35 lbs
5-8 Hand Release Push ups, Assisted as Needed
ACCESSORY / EXTRA (Checkmark)
Zottman Curls
3 x 10
Goal: Upper Body Accessory