CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (4:00)
2 Rounds
– 1:00 Row or Ski
– 5 Bent Over Band Lat Pull Down
– 3-5 Scap Pull ups
– 5 Single Dumbbell Strict Presses (holding both heads)
B. MOBILITY / ACTIVATION (2:30)
1:00 Banded Lat Stretch / Side
C1. SPECIFIC (10:00)
Bar Muscle ups
– 2 x 5 Beat Swings
– 2 x 3 Jumping into Kip Swing
– 2 x 3 Jumping into Hip to Bar
– INT: Low Bar Hip to Bar + Bar Muscle up
– 2 x 1-2 Jumping into Bar Muscle ups
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Strict Pull ups
– 2 x 5 Seated Band Lat Pull Down
– 2 x 1-2 Pull up Negative
– 2 x 2-3 Strict Pull ups
C2. SPECIFIC (5:00)
Man Makers
– 3-5 Tempo Push ups on Dumbbells / Knees
– 3-5 Dumbbell Plank Rows
– 3-5 Dumbbell Front Squats
– 3-5 Dumbbell Push Press
– 2-4 Man Makers
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GYMNASTICS (AMRAP – Reps)
EMOM 10
3-5 Strict Pull ups
or
3 Bar Muscle ups
Score: Total Reps
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
3 Band Assisted Strict Pull ups or 3 Seated Ring Pull ups, Tempo descent
Intermediate
3 Low Bar Hip to Bar + Bar Muscle up
Fitness
3-5 Strict Pull ups, Band Assisted as needed
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METCON (Time)
10 Rounds for time
10/8 Calorie Row or Ski
3 Man Makers @ 50/35 lbs
Score: Time
Time Cap: 15:00
Kilograms:
RX: 22.5/15
Bg: 11/7.5
Int: 15/9
Scaling Options
Beginner
6-8 Rounds
10/8 Calorie Row or Ski
3 Man Makers @ 25/15 lbs
Intermediate
10/8 Calorie Row or Ski
3 Man Makers @ 35/20 lbs
ACCESSORY / EXTRA (Checkmark)
3 Sets
10 Band Hammer Curls
10 Hollow Body Band Y Pulls
Goal: Upper Body Strength Accessory