CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
EMOM 4
Odd: 0:45 Row / Machine
Even: 0:45 Scorpion Stretch
B. MOBILITY/ACTIVATION (2:00)
6/6 Hip to Lat Stretch Against Rig
(OPTIONAL)
C1. SPECIFIC (10:00)
Dumbbell Bench Press
– Go over Points of Performance of the Dumbell Bench Press
– Ramp up to working weight in sets of 3-5
—-
Wall Walks
– 3 Plank to Pike, against Wall
– 3 Half Walks
– 1-2 Wall Walks
C2. SPECIFIC (6:00)
Toes to Bar
– 2 x 4 Beat Swings
– 4 Swinging Knee Raises
– 4 Swinging Leg Raises
– 4 Toes to Bar
—
Wall Ball
– 6 Medicine Ball Squats
– 6 Air Balls, (Wall ball no wall)
– 6 Wall Balls
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DUMBBELL BENCH PRESS (5 Rounds for weight)
Every 2:00 x 5
10 Dumbbell Bench Press
3 Wall Walks
Score: Weight on Dumbbells
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
10 Dumbbell Bench Press
3-5 Inchworm Walks
Intermediate
10 Dumbbell Bench Press
1-3 Wall Walks / Half Walks
Fitness
10 Dumbbell Bench Press
10 Overhead Sit-ups
METCON (AMRAP – Rounds and Reps)
Amrap 12
12 Toes to Bar
12 Wall Balls @ 20/14lbs
12/10 Calorie Row
Score: Rounds + Reps
Time Cap: 12:00
Kilograms:
– RX: 9/6, Beg: 5/4, Int: 7/5
Scaling Options
Beginner
12 Swinging Knee Raises
12 Wall Ball @ 12/8 lbs
12 Calorie Row
Intermediate L1
6-12 Swinging Leg Raises
12 Wall Balls @ 16/12 lbs
12 Calorie Row
Intermediate L2
4-8 Toes to Bar
12 Wall Balls @ 16/12 lbs
12 Calorie Row
ACCESSORY / EXTRA (Checkmark)
Reverse Snow Angels
3 x 4-8 Reps
Goal: Upper Back Accessory