CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (5:00)
AMRAP 5
– 5 Burpees / Down & ups
– 5 Inchworm push ups / Knees
– 5 Plate Ground to Overhead
– 5 Ring Rows
B. MOBILITY / ACTIVATION (5:00)
1. 20 Scorpion Stretch
2. 2 Sets
– 10/10 Seated Band Row
– 5 Oscillating Band Pull Aparts
– 10 Bent Over Band Pull Downs
C1. SPECIFIC (8:00)
Chainsaw Row & Dumbbell Seated Arnold Press
– 2-3 x 6 Reps of each to find correct workout weight
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Strict Ring Pull ups
– 5 Scap Pull ups on Rings
– 2 x 2-3 Strict Ring Pull ups / Modification
C2. SPECIFIC
Perform 6-8 Reps of each movement
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WEIGHTLIFTING (Checkmark)
4 sets
6/6 Chainsaw Row
6 Dumbbell Seated Arnold Press
6-8 Strict Ring Pull ups, neutral grip
Rest 1:30-2:00
Score: Checkmark
Time Cap: 15:00
Kilograms: N/A
Scaling Options
Beginner
6/6 Chainsaw Row
6 Dumbbell Seated Arnold Press
6-8 Seated Ring Pull ups, neutral grip
Intermediate
6/6 Chainsaw Row
6 Dumbbell Seated Arnold Press
6 Jumping Ring Pull ups, neutral grip
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METCON (3 Rounds for reps)
3 rounds, for Reps
1:00 Max rep Burpees
1:00 Max rep Ab Mat Sit-ups
1:00 Max rep Walking Lunges
1:00 Active recovery
Score: Total reps
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
45 seconds on, 15 seconds off
Intermediate
As written
ACCESSORY / EXTRA (Checkmark)
Prone Back Extensions
3 x 8-12
Goal: Back Accessory