CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (6:00)
2 Rounds
– 200-400m Jog
– 10 Band or PVC Shoulder Pass Throughs
– 10 Plank to Down Dog
– 5/5 Side Bend Lat Pull In
B. MOBILITY / ACTIVATION (6:00)
2 Sets
– 10 Hang to Hollow
– 10 Hollow Body Band Pull Down
– 10 Hollow Band Pull Back
NOTE: All of these drills can be performed in a feet down position, like the bottom of a glute bridge
C1. SPECIFIC (10:00)
Pull ups
– 2 x 3-4 Beat Swings
– 2 x 3-4 Kip Swings
– 2 x 2-3 Half Pull ups
– 1-3 Practice Sets Pull ups / Modification
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Run
Drills = 25’ Drill out, 25’ Jog Back
– 2 x A Skip
– 2 x Straight Leg Shuffle
– 2 x Butt Kicks
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Practice Round (optional)
– 100-200m Jog
– 4 Burpees to Plate
– 1-2 Pull ups
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METCON (Time)
10 Rounds
12/10 Calorie Machine or 200m Run
7 Burpees to Plate
5-7 Pull ups
Rest 0:30
RX+ 15/12 Calories & 3 Bar Muscle ups
Score: Time
Time Cap: 22:00
Kilograms: N/A
Scaling Options
Beginner
10/8 Calorie Machine or Jog (100m)
5-7 Burpees
5 Ring Rows
Intermediate L1
12/10 Calorie Machine or 200m Run
7 Burpees to Plate
3 Banded Strict Pull ups
Intermediate L2
12/10 Calorie Machine or 200m Run
7 Burpees to Plate
2-3 Pull ups
ACCESSORY / EXTRA (Checkmark)
Seated Band Row
3 x 8-12, Hold extension for 2s
Goal: Upper Body posterior Chain Accessory