CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
4mins Alternating Tabata:
– Plank Jacks: https://youtu.be/Fc6D2A4-398
– Plank to downward dog
– Hollow Rocks
– In and out squats:
B. MOBILITY / ACTIVATION (2:00)
Bridge + Reach
10-14 total reps
C. SPECIFIC (16-19:00)
Ring muscle ups
Beginner & Intermediate
– 2 x 3-5 False grip ring rows
– 2 x 3-5 Jumping ring dips
– 2 x 2-3 Ring row transition
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Advanced
– Low ring hip ext + pull back
– Low ring muscle up transition
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Set-up for workout
C. SPECIFIC, CTN’D
Power Cleans, Focus on barbell cycling
– 3 RDL
– 3 Muscle cleans
– 3 Power Cleans, pause at top and calling the return
– 3 Power Clean, pausing in the return above the knees
– 3 Power cleans, pausing in the return at mid shin
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Ramp up to workout weight in 3 sets
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Set up for workout
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METCON (Time)
7 rounds
10 Power Cleans @ 135/95 lbs
5/3 Ring Muscle ups
TC: 18 minutes
Score: Time
KG: 60/43 (34/25, 52/34)
Scaling Options
Beginner
5 rounds
10 Power Cleans @ 75/55 lbs
5 Ring Rows + 5 Box dips
Intermediate L1
7 rounds
10 Power Cleans @ 115/75 lbs
5 Ring rows transition + dip
Intermediate L2
7 rounds
10 Power Cleans @ 115/75 lbs
5 Band assisted Ring muscle up
ACCESSORY / EXTRA (Checkmark)
Plank bird dogs
3 x 20
Goal: Core Stability