CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (6:00)
3 Rounds
– 20 Single Unders / Double Unders
– 5 Scap Push ups
– 10 Plank Shoulder Taps
– 10 Bent Over Band Lat Pull Down
B. MOBILITY / ACTIVATION (4:00)
2 Sets
– 10 Band Chest Press
– 10 Band Dip Push Downs
C1. SPECIFIC (8:00)
Bench Press
– 5 Tempo Bench Press, Empty Bar
– 5 Light Bench Press, Pause at Chest 2s
– 2-3 x 5 to Ramp up to workout weight
C2. SPECIFIC (8:00)
Ring Dips
– 0:10-15 Support Hold on Rings or Box
– 0:05-10 Bottom Of dip support hold
– 2 x 2-3 Ring Dips / Modification
—-
Single Arm Devil’s Press
– 6 Burpees
– 3/3 Single Arm Dumbbell Snatch
– 4 Alternating Single Arm Devil’s Press
—
Practice Round (Optional)
– 2-3 Ring Dips / Modification
– 2 Single Arm Devil’s Press
– 10 Double unders / Single Unders
Bench Press
5-5-5-5-5
Score: Time
Time Cap: 12:00
Kilogram: N/A
Scaling Options
Beginner
5 x 5, Across
Intermediate
As Written
METCON (Time)
5 Rounds for Time
6 Strict Ring Dips
12 Single Arm Devil’s Press @ 50/35lbs
48 Double Unders
Score: Time
Time Cap: 14:00
Kilograms:
RX: 22.5/15
Beg: 11/7.5
Int: 15/9
Scaling options
Beginner
3 Bench / Box Dips
8-10 Single Arm Devil’s Press, 25/15 lbs
60 Single Unders
Intermediate L1
6 Jumping Ring Dips
12 Single Arm Devil’s Press @ 35/20 lbs
48 Double Unders
Intermediate L2
3 Strict Ring Dips
12 Single Arm Devil’s Press @ 35/20 lbs
48 Double Unders
ACCESSORY / EXTRA (Checkmark)
Single Dumbbell Bent Over Row
4 x 10-15/10-15
Goal: Upper Back Accessory