CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
3 Rounds
7 Squat Thrusts
7 Band Pass Through
7 Beat Swings
7 Bent Over Band Lat Pull downs
14 Banded Monster walks steps (Forward & Backward)
B. MOBILITY/ACTIVATION (3:00)
1. Band Lat Stretch
1:00/ Side
2. Plank Wrist Rotations
1:00
C1. SPECIFIC (7:00)
Handstand Push up
– 2 x 5 Pike Push Ups, Band Assisted As Needed, focus on tripod
– 2 x 1-3 Handstand Scap Push ups / Overhead Scap Push up with Dumbbell
– 2 x 1-3 Strict Handstand Push up / Dumbbell Z Press
C2. SPECIFIC (7:00)
Toes to Bar
– 2 x 4 Beat Swings + 4 Arch Ups
– 2 x 2-3 Swinging Knee Raises
– 3-5 Swinging Leg Raises
– 3-5 Toes to Bar / Attempts
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Renegade Rows
– 5 Hand Release Push ups
– 5 Push up + Shoulder taps (Left + Right)
– 4-6 Renegade Rows, Workout Weight
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STRICT HANDSTAND PUSH UPS (5 Rounds for reps)
5 x Max Rep
Rest 2:00
Score: Total Reps
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
5 x 5-8 Dumbbell Z Press, Heavy
Intermediate L1
5 x Max Reps, Pike Push ups
Intermediate L2
5 x Max Reps Reduce Range of Motion Handstand Push ups
Fitness:
5 Sets
5-10 Dumbbell Z Press
10 Plank Shoulder Taps
Rest 0:30-1:00
METCON (5 Rounds for time)
5 Rounds Each for time
15 Toes to Bar
10 Renegade Rows @ 50/35 lbs
Rest 1:00
Score: Each Round for Time
Time Cap: 15:00
Kilograms: 22.5/15, Beg: 11/7.5, Int: 15/9
Scaling Option:
Beginner
10 Hanging Knee Raises
10 Plank Dumbbell Rows @ 25/15 lbs
Intermediate L1
10 Swinging Leg Raises
10 Renegade Rows @ 35/20 lbs, On Knees
Intermediate L2
5 Toes to Bar
6-10 Renegade Rows @ 35/20 lbs
ACCESSORY / EXTRA (Checkmark)
Bulgarian Split Squat
7 x 5/5, Unweighted, As fast as possible
Goal: Squat Accessory