CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
2 rounds
10 Plank Shoulder Taps
5 Push Ups / On Knees
5 Ring Rows
5 Muscle Cleans, Empty Bar
B. MOBILITY/ACTIVATION (3:00)
2 Sets
6 Scap Pull ups
0:15 Support on Ring / Box
C1.SPECIFIC (6-8:00)
Pull ups + Ring Dips (Beg / Int)
– 5 Beat swings
– 5 Kip Swings
– 2-5 Jumping Ring Dips / Box Dips
– 2-5 Reps Of Pull variant + Dip VAriant
—-
Ring Muscle ups
– 5 Swing on on Rings
– 5 Swing on Rings + Snap Back Pull
– 5 Jumping ring Dips
– 1-3 Ring Muscle ups
C2. SPECIFIC (6:00)
Hang Power Clean
– 5 Standing to Hang position
– 5 Hang Muscle Clean
– 5 Hang Power Cleans
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Practice Round
– 5 Abmat Sit Ups
– 2-5 Hang Power Cleans
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GYMNASTICS (AMRAP – Reps)
EMOM x 12
1: 15/12 Calories on a Machine*
2: 3-5 Ring Muscle ups
3: Rest
Score: Total Reps
Time Cap: 12:00
Kilogram: N/A
Scaling Options
Beginner
1: 5 Seated Ring Chin ups + 5 Jumping Ring Dips
2: 0:45 Max Calories on a Machine
3: Rest
Intermediate
1: 12/9 Calories on a Machine*
2: 3 Strict Pull ups + 5 Jumping Ring Dips
3: Rest
Fitness:
1: 5-10 Pull ups / Ring Rows
2: 5-10 Ring Dips, Assisted as Needed
3: 0:45 Calories on a Machine
METCON (5 Rounds for reps)
5 Rounds for Reps of
1:00 Single Dumbbell Step ups, 50/35 lbs, 20″
1:00 Hang Power Cleans @ 95/65 lbs
1:00 Rest
Score: Total Reps
Time Cap: 15:00
Kilograms: 43/30 & 22.5/15, Beg: 20/15, Int: 35/25 & 15/9
Scaling Options
Beginner
1:00 Step ups, 20″
1:00 Hang Power Cleans @ 45/35 lbs
1:00 Rest
Intermediate
1:00 Single Dumbbell Step ups, 35/20 lbs, 20″
1:00 Hang Power Cleans @ 75/55 lbs
1:00 Rest
ACCESSORY / EXTRA (Checkmark)
Gorilla Rows
3 x 12 Alternating Reps, Heavy
Goal: Upper Back Accessory