CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (8:00)
3 Rounds
– 1:00 Machine
– 8-10 Plate Ground to Overhead
– 6-8 Beat Swing
B. MOBILITY / ACTIVATION (3:00)
1-2 Rounds:
– 10 PVC Pass Throughs
– 10 Plate Around the World’s
– 5-10 Sky Touches
– 5-10 Lying Leg Raises, control descent
C. SPECIFIC (10:00)
Toes to Bar
– 2x 2-3 Hang to Hollows
– 2 x 3 Knees to Elbow
– 2 x 3 Swinging Leg Raises
– 3-4 x 3 Toes to Bar, Movement Practice
—-
Shoulder to Overhead
With an Empty Bar, focusing on fully extending the shoulders and keeping the bar over the hip pocket:
– 6-8 Strict Press with :03 Pause Overhead
– 5 Push Jerks with :03 Pause in the dip
– 5 Push Jerks with :03 Pause in the receive
– 5 Push Jerks, Practicing cycling the reps.
—
Ramp Up to workout weight in 3-4 sets of 2-3
()
()
()
METCON (Time)
7 rounds for time
21/18 Calorie Machine
12 Toes to Bar
6 Shoulder to Overhead @ 135/95 lbs
RX+ Shoulder to Overhead @ 155/105 lbs
Score: Time
Time Cap: 20:00
Kilograms:
RX: 60/43
Beg: 30/20
Int L1: 51/35
Int L2: 60/43
RX+: 70/52
Scaling Options
Beginner
15/12 Calorie Machine
10 Swinging Knee Raises
6 Shoulder to Overhead @ 65/45lbs
Intermediate L1
21/18 Calorie Machine
12 Swinging Leg Raises
6 Shoulder to Overhead @ 115/75lbs
Intermediate L2
21/18 Calorie Machine
6 Toes to Bar
3-6 Shoulder to Overhead @ 135/95 lbs
ACCESSORY / EXTRA (Checkmark)
4-5 sets:
5/5 Kettlebell Windmills
15 V-ups
Goal: Core Accessory & Mobility