CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
– 5 Shuttle Runs
2 Sets of
– 10 PVC / Band Shoulder Pass Through
– 10 Plank to Down Dog + Calf Pedals
– 5-10 Beat Swings
B. MOBILITY / ACTIVATION (2:30)
Trap Smash with Barbell
– 1:00 / Side
C1. SPECIFIC (6:00)
– 5 Shoulder Press, Empty Bar
– 5 Dip & Hold, Empty Bar
– 5 Push Press, Empty Bar
– 3 Shoulder Press + 6 Push Press
– Ramp up to starting weight in 2 Sets (3+6)
C2. SPECIFIC (8:00)
Kettlebell Cleans
– 3/3 Upright Row + Twist
– 3/3 Russian Swing with Bent Elbow + Twist
– 3/3 Hand Assisted KB Clean
– 3/3 Kettlebell Cleans
C2. SPECIFIC (CONTD)
Toes to Bar
– 2 x 3-5 Swinging Leg/ Knee Raises
– 2 x 3-5 Toes to Bar or Modification
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Box Jumps
– 6 Box Jumps, Step Down
– 6 Box Jump Overs + Step down”
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WEIGHTLIFTING (4 Rounds for weight)
3-4 Sets
6 Shoulder Press
10 Push Press
Rest 1:30 Between Sets
Score: Weight
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
3 Tempo Shoulder Press, 3.1.X.1
5 Push Press, Control Return
Intermediate
As written
METCON (AMRAP – Rounds and Reps)
AMRAP 16
20 Box Jump Overs, Step Down @ 24/20″
20 Toes to Bar
10/10 Single Arm Kettlebell Cleans @ 53/35 lbs
Score: Rounds and Reps
Time Cap: 16:00
Kilograms: 24/16, Beg: 11/7.5 (DB) Int: 20/12
Scaling Options
Beginner
16 Plate Hops / Low Box Jumps
16 Hanging Knee Raises
10/10 Dumbbell Cleans @ 25/15 lbs
Intermediate
20 Box Jump Overs, Step Down @ 24/20″
20 Toes to Bar
10/10 Kettlebell Cleans @ 44/26 lbs
ACCESSORY / EXTRA (Checkmark)
EMOM 10
0:20 ON / 0:40 OFF
Machine of your choice
Goal: Conditioning Accessory