CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (3-4:00)
Coach Says:
While members perform single unders take 3 minutes to call out any movement you’d like that members will perform until you can do the next movement. Example:
– Air Squats
– Burpees
– Mountain climber
– Push ups
B. MOBILITY / ACTIVATION (3:00)
5 Rope Rows / Ring Rows
5 Hanging knee tucks, strict
5 Scap pull ups
C. SPECIFIC (10:00)
Rope Climb technique overview
– Spanish Wrap
– J-Hook
Take 6 minutes to progress athletes in the Rope Climb
—
Renegade Rows
Take 2 minutes to demonstrate and set-up the renegade rows
C2. SPECIFIC (8:00)
Deadlifts
– 8 Romanian Deadlifts, Empty Bar
– 5 Eccentric Deadlifts, Empty Bar
– 5 Deadlifts @ light bar
Ramp up to workout weight in sets of 3
—
Ring Dips
3 Push ups / on Knees
3 Wide Grip Push ups / on Knees
2 x 3-5 Jumping Ring Dips
2 x 3 Reps / Workout modification
GYMNASTICS (Checkmark)
EMOM 10
odd- 2 Rope Climbs
even- 8 Renegade Rows @ 35/25 lbs x 2
RX+ 50/35 lbs
Score: Checkmark
TC: 10 minutes
KG: 15/11
Scaling Options
Beginner
odd- 1 Rope pull, seated or lying to standing
even- 5 Hand elevated Push up + Shoulder taps
Intermediate
odd- 1 Rope Climb / Half Rope Climb
even- 5 Renegade Rows @ 25/15 lbs x 2
Team Version
You go I go, 10 total rounds
5 Renegade rows
1 Rope Climb
METCON (Time)
10-9-8-7-6-5-4-3-2-1
Deadlifts @ 225/155 lbs
30 Double Unders
Ring Dips
Score: Time
TC: 12 minutes
KG: 100/70, Beg Int
Scaling Options
Beginner
Deadlifts @ 65/45 lbs
20 Single Unders
Box Dips
Intermediate
Deadlifts @ 185/125 lbs
20-30 Double Unders
Band Assisted Ring Dips
ACCESSORY / EXTRA (4 Rounds for weight)
Gorilla Rows
4 x 10, Alternating
Goal: Post Chain, Upper