CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
3 rounds
2 x 50’ Shuttle run
3-5 Inchworm push ups
10 Alternating Down dog = Ankle Taps
B. MOBILITY / ACTIVATION (4:00)
2 sets
10 Seated band rows
10 Chest press + protraction
C. SPECIFIC (8:00)
Bench Press
5 Reps @ tempo descent, empty bar
5 Reps @ light, controlled descent
5 Reps @ moderate
5 Reps @ Moderately heavy
—
Start working sets
C2. SPECIFIC
Wall Walks:
3 Pikes Against Wall
3 Pikes + Steps
3 Half Wall walks
3 Wall Walks
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Practice Round
3 Burpees
3 Ab Mat Sit-ups
1 Wall Walk / Modification
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Bench Press
5-5-3-3-3
Increase load to a moderate/heavy set of 3
Score: Weight
TC: 10 minutes
KG: N/A
Scaling Options
Beginner
Technical Load
Intermediate
As written
METCON (Checkmark)
EMOM 15
1- 15 Burpees
2- 15-20 Ab Mat Sit-ups
3- 3-5 Wall Walks
Score: Time
TC: 15 min
Scaling Options
Beginner
EMOM 15
1- 7-10 Burpees, no push up
2- 10-15 Ab Mat Sit-ups
3- 5-7 Inchworm push ups (knees)
Intermediate
EMOM 15
1- 12-15 Burpees
2- 15-20 Ab Mat Sit-ups
3- 5 x ½ Wall walks
ACCESSORY / EXTRA (Checkmark)
3 Sets
15 Bent over Band Pull down
15 Cross Body DB Hammer curls
Goal: Upper Body Antagonist Accessory