CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
2-3 Rounds of
– 5-10 Burpees
– 5-10 Plank to Down Dog
– 5-10 Plank Shoulder Airplanes
– 3-5 Scap Pull ups
B.MOBILITY / ACTIVATION (2:00)
2 sets
– 5 Band Oscillating Pull Aparts
– 5 x 1 & 1/4 Banded Shoulder Press
C1. SPECIFIC (4:00)
– 5 Tempo Shoulder Press (3.1.X.1)
– 5 Shoulder Press, Light
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Begin Ramp up (Suggestion)
– 2 @ 50%
– 2 @ 60%
– 2 @ 70%
– 1 @ 75%
– 1 @ 80%
– 1 @ 85%
– 1 @ 90%
– 1 @ 94%
– 1 @ 97%
– 1 @ 101%+
C2. SPECIFIC (8:00)
Deadlift
– 5 @ light
– 5 @ Moderate
– 5 @ Workout Weight
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Strict Pull ups
– 2 x 3, Find Correct Band
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Practice Round
– 3 Strict Pull ups
– 3 Deadlifts
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Shoulder Press
Build to a 1 Rep Max
Score: Weight
Time Cap: 15:00
Kilograms: N/A
Scaling Options
Beginner
5 x 2 @ Technical
Intermediate
As written
METCON (Time)
5 rounds for time
9 Strict Pull ups
15 Deadlifts @ 225/155lbs
RX+ Weighted pull ups
Score: Time
Time Cap: 12:00
Kilograms: 100/70, Beg: 43/30, Int: 84/55
Scaling Options
Beginner
9 Seated Ring Pull ups
15 Deadlifts @ 95/65 lbs
Intermediate
6-9 Band Assisted Strict Pull ups
10 Deadlifts @ 185/125 lbs
ACCESSORY / EXTRA (Checkmark)
3 Sets
20 Glute Bridge Marches
0:30 Hollow Hold, Weighted if desired