CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
Amrap 5
5 Shuttle runs (25/25’ = 1)
5 Burpees
5 Band shoulder press
B. MOBILITY / ACTIVATION (2:00)
Hollow body pull down + Glute Bridge
2 x 5 reps @ hard band
C1. SPECIFIC (6:00)
2 x 5 Beat swings
2 x 5 Kip swings / Hip to Bar
—
3 x 2 Bar Muscle ups or C2B or
Setup seated ring pull ups / band assisted strict pull ups.
C2. Specific (4:00)
30 Single unders
5 Pike push ups / Z Press (single DB)
30 single unders, rope going backward
10-15 Sec hold in Handstand / Overhead DB hold
30 Fast singles or DU
5 HSPU / Z Press (single DB)
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GYMNASTICS (Time)
30 Bar Muscle ups for time
or
30 Kipping C2B Pull ups for time
Score: Time
TC: 8 minutes
KG: N/A
Scaling Options
Beginner
30 Seated ring pull ups or 20 strict band assisted pull ups
Intermediate
30 Pull ups for time
METCON (Time)
3 rounds for time
10 Handstand push ups
70 DU
RX+ Deficit HSPU @ 6/4″
Score: Time
TC: 9 minutes
KG: N/A
Scaling Options
Beginner
10 Z Press, Moderate
70-100 single under
Intermediate L1
10 Pike HSPU, Feet on box
50-70 DU
Intermediate L2
7 Handstand push ups
70 DU
ACCESSORY / EXTRA (Checkmark)
Prone Angels
3 x 6, lightly weighted
Goal: Upper Post chain