CROSSFIT BRACKNELL – CrossFit
WARM UP (MURPH) (No Measure)
A. GENERAL (6:00)
Easy 400m jog
—
1-2 sets
– 5-7 Scap Pull ups
– 5-10 Inchworm push ups
– 5-10/side Clam shell raises
B. MOBILITY / ACTIVATION (2:00)
2 sets
– 6/6 Side Bend Lat Pull in
– 10 Band Chest Press
C. SPECIFIC (6:00)
– 5 Beat Swings
– 5 Kip Swings
– 5 Kipping Pull ups / Jumping pull ups / Ring rows
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2 sets (1st set without vest, second set with vest if applicable)
– 3 Pull ups
– 5 Push ups / Band assisted push ups
– 7 Air squats
WARM UP (FOR THOSE NOT DOING MURPH) (No Measure)
A. GENERAL (6:00)
Easy 400m jog
—
1-2 sets
5-10 Inchworms / Push ups
5-10 Down & ups / Burpees
5 Beat Swings
B. MOBILITY / ACTIVATION (4:00)
1-2 sets
– 6/6 Side Bend Lat Pull in
– 10 Band Chest Press
C. SPECIFIC (5:00)
Pull ups
5 Beat Swings
5 Kip Swings
5 Kipping Pull ups / Band assisted strict pull ups / Ring rows
—
Dumbbell Floor Press
– 5-8 Reps with single Dumbbell, holding both ends
– 5-8 Reps with Workout Weight
C2. SPECIFIC (5:00)
Find appropriate dumbbell weight for Post Metcon
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Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Score: Time
Time Cap: N/A
KG: Vest, 9/6
Scaling Options
Beginner
Run 800m / Bike 2000m
10 rounds
5 Ring Rows
5 Assisted Push ups or Hand elevated Push ups
10 Air Squats
Run 800m / Bike 2000m
Intermediate L1
Run 1000m
10 sets
5 Band assisted strict pull ups,
10 Band assisted push ups
15 Air squats
Run 1000m
Intermediate L2
Run 1 mile
50 Pull ups
100 Push ups
200 Air Squats
Run 1 mile
METCON (AMRAP – Rounds and Reps)
“Almost Cindy”
AMRAP 20
5 Pull ups
10 Dumbbell Glute Bridge Floor Press @ 50/35 lb x 2
15 Air squats
Score: Rounds and reps
Time Cap: 20:00
KG: N/A
Scaling Options
Beginner
5 Ring Rows
5 Floor Press @ 25/15 x 2
10 Air Squats
Intermediate L1
5 Band assisted strict pull ups,
10 Dumbbell Glute Bridge Floor Press @ 35/20 lbs x 2
15 Air squats
Intermediate L2
3 Pull ups, Band Assisted as needed
10 Dumbbell Glute Bridge Floor Press @ 35/20 lbs x 2
15 Air squats
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POST METCON (OPTIONAL) (Checkmark)
3-5 sets
12/12 Dumbbell Bent Over Row
12 Dumbbell Romanian deadlift
Rest as needed
TC: 10:00
Score: Checkmark
KG: N/A
Scaling Options
Beginner
8 reps
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ACCESSORY / EXTRA (Checkmark)
Banded Face Pulls
3×15
Goal: Shoulder health