CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
3 rounds
– 20s Squat Thrusts
– 7 Air Squats
– 7 Beat Swings
– 7 Bent Over Band Lat Pull downs
B. MOBILITY / ACTIVATION (3:00)
– Lat Stretch with Band
60 sec / Side
– Band Bicep Curls
60 seconds
C. SPECIFIC (6:00)
Renegade Rows
– 1 Push up + Dumbell row right + Dumbell row left
– Ramp up to workout weight
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Chin ups
Set-up Bands & scales as needed
C2. SPECIFIC (10:00)
Front Squat & Push Press
– 5 Front Squats, Empty Bar
– 5 Push Press, Empty Bar
– 5 Front Squats, Light
– 5 Push Press, Light
– 5 Front Squats, Workout Weight
– 5 Push Press, Workout weight
Pull ups
– 5 Beat Swings
– 5 Kip Swings
– 5 Kipping Pull ups/Half pull ups, Focus on pushing away
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GYMNASTICS (Checkmark)
5 sets
3 Strict Chin ups
5 Dumbbell Renegade Rows, Moderate
Rest 1:00 Between Sets
RX+ Weighted Strict Chin ups
Score: Checkmark
TC: 12:00
KG: N/A
Scaling Options
Beginner
3 Band Assisted Strict Chin ups
5 Dumbbell Renegade Rows, Moderate
Intermediate
3 Band Assisted Strict Chin ups
5 Dumbbell Renegade Rows, Moderate
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METCON (Time)
For time:
21-15-9
Pull ups
Push presses @ 115/75 lbs
Front squats @ 115/75 lbs
Score: Time
Time Cap: 10:00
KG: 52/35, Beg: 25/20, Int: 43/30
Scaling options
Beginner
21-15-9
Ring rows
Push presses @ 55/45 lbs
Front squats @ 55/45 lbs
Intermediate L1
21-15-9
Band Assisted Pull ups
Push presses @ 95/65 lbs
Front squats @ 95/65 lbs
Intermediate L2
Reduce reps on pull ups
ACCESSORY / EXTRA (Checkmark)
Band Good Morning
2 x 20
Goal: Post Chain Endurance