CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
Amrap 4 minutes
– 30 Single or Double Unders
– 5 Burpees
– 10 PVC or Band Pass through”
B. MOBILITY / ACTIVATION (3:00)
Overhead Squats + Pause in bottom
Lat stretch with Barbell
1:00
Overhead squats + Pause in bottom
C1. SPECIFIC (8:00)
Behind the neck snatch grip push jerk (or split jerk)
1-2 x 3 reps
—
Overhead Squat Ramp up
3 @ Empty bar
3 @ light
3-4 x 3 @ ascending load to working weight
C2. SPECIFIC (4:00)
Ring Dips
– Support Hold on Rings
– Jumping Ring Dips or Box dips
– Ring Rips (set up bands, etc)
— Find Load for Carry
Strict HSPU (athletes doing HS or pike Push ups)
– 10-15 sec Handstand hold on Wall
– 5 Pike Handstand push ups
– 3-5 Handstand push ups / Pike Push ups
Athletes doing DB Seated presses
– 2 x 3 DB Press, ramp up to workout weight
Overhead Squat
4 x 3 @ 80%
Rest 2 Minutes between sets
Score: Weight
TC: 12 minutes
KG: N/A
Scaling Options
Beginner
4 x 3 @ light & controlled
Intermediate
As written
METCON (Time)
3 rounds for time
75 Double unders
15 Strict Ring Dips
75 Double unders
9 Strict HandStand Push ups
100′ Farmer’s Carry @ Heavy
RX+ Weighted Strict ring dips & Strict Deficit HSPU
Score: Time
TC: 15 minutes
KG: N/A
Scaling Options
Beginner
75-100 Single unders
10 Box Dips
75-100 Double unders
10 Seated DB Strict press
50′ Farmer’s Carry @ Heavy
Intermediate L1
50-75 Double unders
10 Band Assisted Ring Dips
50-75 Double unders
9 Pike Push ups (Feet on box as needed)
100′ Farmer’s Carry @ Heavy
Intermediate L2
50-75 Double unders
9 Strict Ring Dips
50-75 Double unders
6 Strict HandStand Push ups
100′ Farmer’s Carry @ Heavy
ACCESSORY / EXTRA (Checkmark)
4 x 20 Russian Twist, light
Rest 1 minute between sets
Goal: Core Accessory