CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (7:00)
Easy 400m Jog or 2:00 Machine
Then
2-3 Rounds
– 10 Plank Shoulder Taps
– 10 Plank to Down Dog
– 10 Band 1 & ¼ Shoulder Press
B. MOBILITY / ACTIVATION (3:00-5:00)
1-2 Sets
– 0:30-1:00 Trap Smash
– 5 Band Y Pulls
C. SPECIFIC (5:00)
Shoulder Press
– 3 @ Tempo Descent, Empty Bar
– 2 @ 45%
– 2 @ 55%
—
– 1 @ 65%
– 1 @ 75%
– 1 @ 80%
– Etc
C2. SPECIFIC (7:00)
Pull-Ups
– 2 x 3 Beat Swings
– 2 x 3-5 Half Pull-Ups (focus on pushing away at the top)
– 2 x 3-5 Pull-Ups / Modification
—
Ab Mat Sit-Up Activation
– 10 Ab Mat Sit-Ups, Arms Crossed on Chest
– 10 Ab Mat Sit-Ups, Touch the Toes
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Shoulder Press
Work up to a 1 Rep Max Shoulder Press
Score: Weight
Time Cap: 15:00
Kilograms: N/A
Scaling options
Beginner
5 x 1-3 @ Moderate
Intermediate
As written
METCON (Time)
4 rounds for time
9 Pull ups
15/12 Calorie Row
21 Ab Mat Sit-ups
Score: Time
Time Cap: 11:00
Kilograms: N/A
Scaling Options
Beginner
6-9 Jumping Pulls
12/10 Calorie Row
15 Ab Mat Sit-ups
Intermediate L1
9 Jumping Pull ups
15/12 Calorie Row
21 Ab Mat Sit-ups
Intermediate L2
3-6 Pull ups
15/12 Calorie Row
21 Ab Mat Sit-ups
ACCESSORY / EXTRA (Checkmark)
3 x 10/10 Side Plank Rotations
Lightly Loaded or unloaded
Goal: Core & Shoulder Accessory