CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (6:00)
AMRAP 6
– 5-10 Plate Press
– :10-:15 Overhead Plate Hold
– 10 Low Box Step Ups
– 10 Sit Ups
*After first round, swap Low Box Step Ups for Low Box Jumps
B. MOBILITY / ACTIVATION (3:00)
– 1:00 Thoracic Extension on Wall
– 1:00 Plank to Down Dog, Focus on active shoulders
– 1:00 Plank Shoulder Airplanes
C. SPECIFIC (12:00)
Handstand Hold / Handstand Walk
– Kick up Progression: 2-3 Reps of Each Progression
– Free Standing Handstand Practice
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Members needing to scale can perform:
– Pike Hold, feet lightly elevated
– Pike Hold, feet higher
– Wall Walk, Hold end range (½ or full height)
C2. SPECIFIC (6:00)
Toes to Bar
– 2 x 4-6 Beat Swings
– 2 x 4-6 Knees to Elbow/ Swinging Knee Raises
– 2 x 3-5 Toes to bar / Leg raises / Knee raises
()
GYMNASTICS (Checkmark)
Practice Handstand and/or Handstand Walking
Every 2:00 x 6 Perform a Handstand Hold or Walk
Score: Comment
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
0:10-0:15 Pike Holds, Feet on Box
Intermediate
Wall Facing Handstand Hold, Feet Coming off Wall
Fitness
4-6 Sets of
0:20 Hollow Hold
0:20 Tall Kneeling Overhead Hold
0:20 Plank Shoulder Taps
Rest 1:00
METCON (Time)
3 Rounds For Time
30 Box Jump Overs, Step Down @ 24/20″
20 Toes to Bar
RX+ 30 Toes to Bar
Score: Time
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
20 Plate Hops or Step ups
15 Hang knee Raises / Sit- ups
Intermediate L1
30 Box Jump Overs, Step Down @ 24/20″
15-20 Knees to Elbow or Swinging Leg Raises
Intermediate L2
30 Box Jump Overs, Step Down @ 24/20″
10-12 Toes to Bar
ACCESSORY / EXTRA (Checkmark)
3 Sets
– 10 Bent Over Band Lat Pull down, Hold end range for 3s
– 15 Band Pull Aparts
Goal: Postural Accessory