CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (8:00)
5:00 “Coach Says” Jump Rope Warm up
-then-
2 Rounds
– 10 Air Squat
– 12-16 Plank Shoulder Taps
B. MOBILITY / ACTIVATION (1:30)
– 1:00, PNF Pec Stretch against the rig
PNF = 5s press down into the rig, 5-7s stretch
C1. SPECIFIC (10:00)
Strict Ring Dips
-5-10s Support Hold on Rings / Toes down
– 5-10s Bottom of support hold on rings
– 5 x Pause jumping Ring Dips (pause 3s in bottom)
—
Ring Muscle ups
– 2 x 3 Low Ring Muscle up Transition
– 2 x 3 Band Assisted Strict RIng Muscle ups
– 3 x 1-2 Ring Muscle up on high Rings
C2. SPECIFIC (6:00)
Wall Balls
– 2 x 5-8 Wall Balls
—
Glute Bridge Floor Press
– 8-10 Single Dumbbell Glute Bridge Floor Press, holding both heads of the dumbbell
– 3-5 Glute Bridge Dumbbell Floor Press @ intended workout weight
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GYMNASTICS (10 Rounds for reps)
EMOM 10
3-5 Strict Ring Dips
or
1-4 Ring Muscle ups
Score: Total Reps
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
2 x 0:05-0:10 Ring or Paralette Support Hold*
* Take Min 4 & 8 As full rest
Intermediate L1
2-3 Band Assisted Strict Ring Dip
Intermediate L2
1 Low Ring Band Assisted Strict Muscle up
Fitness
Odd: 3-5 Strict Ring Dips, Band assisted as needed
Even: 5-10 Medicine Ball Overhead Sit ups
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METCON (Checkmark)
EMOM 15
1: 50 Double Unders
2: 15 Wall Balls @ 20/14 lbs
3: 10 Glute Bridge Floor Press @ 50/35 lbs
RX+: 70 Double Unders, 20 Wall Balls & 15 Glute Bridge Floor Press
Score: Checkmark
Time Cap: 15:00
Kilograms:
RX: 9/6 & 22.5/15,
Beg: 5/4 & 11/7.5,
Int: 15/9
Scaling options
Beginner
1: 40-60 Single unders*
2: 10 Wall Balls @ 12/8
3: 5-10 Floor Press @ 25/15 lbs
Intermediate
1: 25-50 Double Unders
2: 10 Wall Balls @ 16/12
3: 10 Glute Bridge Floor Press @ 35/20 lbs
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ACCESSORY / EXTRA (Checkmark)
Single Arm Ring Row, Hold end range of motion 3s
5 x 3/3
*If rings are being used, perform seated single arm band row (Single Arm)
Goal: Upper Body Pulling Strength Accessory