CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
Amrap 6 minutes
30 Jumping Jacks
6 Inch Worms into jump squat
6 Beat swings
B. MOBILITY / ACTIVATION (2:00)
Hollow body lat pulldown
C1. SPECIFIC (6:00)
1. Jumping Lat to fly
2 x 6 reps
2. Jumping bar muscle up
Go over set grip set up, the jump with hip extension
C2. SPECIFIC (6:00)
Bar muscle up
Athletes doing the RX bar muscle up will do a warm up
set of 2-3 reps
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Goblet Squat (Grab Workout Weight)
10 Air squats
2 x 5 Goblet Squats
C2. SPECIFIC CNT’D
Box Jumps
5 Box jumps, normal height
5 Box jumps, workout height
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GYMNASTICS DRILL (Checkmark)
Jumping Bar Muscle ups
5 sets of 2-3 reps
Score: Checkmark
TC: 10 minutes
KG: N/A
Scaling Options
Beginner
Low bar jumping bar muscle ups
Intermediate
Set up to a lower bar
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METCON (Checkmark)
EMOM 15
1- 10 Goblet Squats + 5 Box jumps
2- 10 Box Jumps + 5 Goblet squats
3- 5 Bar muscle ups
@ 70/53 lbs & 30/24”
Score: Checkmark / Comment
TC: 15 minutes
KG: 32/24
Scaling Options
Beginner
1- 7 Goblet Squats + 5 Plate jumps
2- 7 Plate Jumps + 5 Goblet squats
3- 3-5 Jumping Bar muscle ups
@ 35/26, low box or plates
Intermediate
1- 10 Goblet Squats + 5 Box jumps
2- 10 Box Jumps + 5 Goblet squats
3- 5 Jumping Bar muscle ups
@ 44/35, 24/20”
ACCESSORY / EXTRA (Weight)
2 x 15/15 Single Leg RDL Dumbbell Switch