CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
– 5-10 Scapular Pull-ups
– 10 Beat Swing
– 10 Glute Bridges
– 10 Alternating Samson Lunges
– 10 PVC/Band Pass-Throughs
B. MOBILITY/ACTIVATION (3:00)
2 sets
– 5 Glute Bridge + Band Lat Pull down
– 5 Jumping Lat to Fly
C1. SPECIFIC (8:00)
Bar Muscle ups / Jumping Bar Muscle up Progression
– 5 Kip Swings
– 2 x 3-5 Low Bar Hip to Bar
– 3-5 Swinging Hip to Bar / Jumping Bar Muscle up
– 3-5 Bar Muscle-ups / Modification
C2. SPECIFIC (6:00)
V-Ups
– Hollow Ups
– Knee Tucks
– V-Ups
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Dumbbell Hang Snatch
– 6 Dumbbell Snatch, Holding Both ends of the Dumbbell
– 3/3 Dumbell Hang Snatch
– 6 Alternating DUmbell Hang Snatch
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Practice Round
– 4 V-ups
– 4 Burpees Over the Dumbbell
– 4 Alternating Dumbbell Hang Snatch
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BAR MUSCLE UPS (8 Rounds for reps)
EMOM X 8
0:20 Max Reps Bar Muscle up
Score: Total Reps
Time Cap: 8:00
Kilograms: N/A
Scaling Options
Beginner
Jumping Pull up + Negative
Intermediate
Jumping Bar Muscle ups
Fitness
Pull ups/Jumping Pull ups
METCON (4 Rounds for reps)
4 Rounds for Total Reps
1:00 V-Ups
1:00 Burpees over Dumbbell
1:00 Alternating Dumbbell Hang Snatch @ 50/35 lbs
1:00 Rest
Score: Total Reps
TIme Cap: 16:00
Kilograms: 22.5/15, Beg: 11.5/7, Int: 15/9
Scaling Options
Beginner
1:00 Abmat Sit-ups
1:00 Burpees Step over Dumbbell
1:00 Alternating Dumbbell Hang Snatch @ 25/15 lbs
1:00 Rest
Intermediate
1:00 V-Ups / Knee Tucks
1:00 Burpees over Dumbbell
1:00 Alternating Dumbbell Hang Snatch @ 35/20 lbs
1:00 Rest
ACCESSORY / EXTRA (Checkmark)
Seated Band Rows
3 x 15 Reps, Moderate Band
Goal: Upper Back & Lat Accessory