CROSSFIT BRACKNELL – CrossFit
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