CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (4:00)

4mins Alternating Tabata:

– Plank Jacks

– Plank to downward dog

– Hollow Rocks

– Forward Lunges

B. MOBILITY / ACTIVATION (4:00)

2 sets

10 Band Push Downs

5/5 Side bend band pull in

C. SPECIFIC (8:00)

5 Scap pull ups on rings

1-4 Strict Ring Pull ups / Modification



Dumbbell Bench press

Ramp up to workout weight

C2. SPECIFIC (5:00)

Grab equipment & go over each movement Points of performances for the metcon

– Burpees

– Step ups

– Sit-Ups

– Walking Lunges

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WEIGHTLIFTING (Checkmark)

E2MOM x 4

6 Dumbbell Bench Press

6-8 Ring Pull ups, neutral grip

Score: Checkmark

TC: 8 minutes

KG: N/A

Scaling Options

Beginner

6 Dumbbell Bench Press

6-8 Seated Ring Pull ups, neutral grip

Intermediate

6 Dumbbell Bench Press

6 Jumping Ring Pull ups, neutral grip

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METCON (4 Rounds for reps)

4 rounds, for reps

1:00 Max rep Burpees

1:00 Max rep Step ups, 20″

1:00 Max rep Sit-ups

1:00 Max rep Walking Lunges

1:00 Active recovery

Score: Total reps

TC: 20 minutes

KG: N/A

Scaling Options

Beginner

45 seconds on, 15 seconds off

Intermediate

As written

ACCESSORY / EXTRA (Checkmark)

Russian Medicine Ball Twist

3 x 20

Goal: Core Rotation

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