CROSSFIT BRACKNELL – CrossFit

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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

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