CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (6:00)
2-3 Rounds:
– 10-15 Jumping Jack
– 6 Scap Push ups
– 6 Plank to Down Dog
– 6 Push Ups/ On Knees
– 6 Ring Rows, Supinated Grip
B. MOBILITY / ACTIVATION (4:00)
2 Sets:
– 8-10 Cat Cows
– 6-8 Banded Pull Aparts
– 6-8 Chest Press
C. SPECIFIC (10:00)
Bench Press
– 8-10 Empty Bar Bench Press
– 6 Bench Press @ light
– 6 Bench Press @ moderate
– 3 Bench Press @ intended working weight (RPE 8/10)
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Strict Chin ups
– 6 Scap Pull ups
– 2-4 Chin up Negatives
– 2-4 Strict Chin ups / Ring Rows
C2. SPECIFIC
Alternating Dumbbell Clean & Jerks
– 6/6 Dumbbell Deadlift, DB between the legs
– 3/3 Dumbbell Cleans, DB between the legs
– 3/3 Dumbbell Shoulder Press / Push Press
– 6 Alternating Dumbbell Clean & Jerk
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Practice Round
– 10 Abmat Situps
– 6 Alternating Dumbbell Clean & Jerk
– 3 Burpees to Target
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STRENGTH (4 Rounds for weight)
4 Sets
6 Bench Press @ RPE 8/10
6 Strict Chin ups
Rest 1:30-2:00
Score: Weight on Bench Press
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
6 Bench PRess, RPE 6/10
6 Ring Rows, Chin up Grip
Intermediate
6 Bench Press, RPE 6/10
6 Ring Rows, Chin up Grip, Feet elevated
METCON (AMRAP – Rounds and Reps)
AMRAP 14
21 Ab-Mat Sit-ups
14 Alternating Dumbbell Clean & Jerk @ 50/35 lbs
7 Burpee to Target
Score: Rounds & Reps
Time Cap: 14:00
Kilograms: 22.5/15
Scaling Options
Beginner
18 Ab-Mat Sit-ups
10 Alternating Dumbbell Clean & Jerk @ 25/15 lbs
5 Burpees
Intermediate
21 Ab-Mat Sit-ups
14 Alternating Dumbbell Clean & Jerk @ 35/20 lbs
7 Burpee to Target
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ACCESSORY / EXTRA (Checkmark)
3 Sets
15 GHD Reverse Hyper Extensions
10/10 Quadruped Firehydrants
Goal: Post Chain accessory