CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
3 minutes on machine
25′ Samson Stretch lunges
25′ Hamstring Scoops
25′ Side lunges
25′ Walking lunge
B. MOBILITY / ACTIVATION (2:00)
Hip Openers
45s / Side
C1. SPECIFIC (6:00)
Glute Bridge Floor Press
– 6 Glute Bridge Position Floor press, 1 dumbbell
– 6 Glute Bridge Position Floor press, 2 dumbbells
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Plank Drag Through
– 10 Plank shoulder taps
– 4 Plank Dumbbell drag throughs
—
Bent Over Band Lat Pull Down
– 4-6 Reps
C2. SPECIFIC (5:00)
– Go over each position and scale and points of performance.
– Hollow Hold
– Hang Hold
– Support Hold
– Handstand / Plate overhead hold
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ACCESSORY (AMRAP – Rounds and Reps)
AMRAP 8
10 Glute Bridge Floor Press
10 Plank Drag Through
10 Bent Over Band Lat Pull Down
Score: Rounds & Reps
Time Cap: 8:00
Kilograms: N/A
Scaling Options
Beginner & Intermediate
As written
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METCON (Checkmark)
EMOM 20
Min 1: 0:30 Hollow Hold
Min 2: 0:30 Hang Hold
Min 3: 0:30 Support Hold on Rings / Paralettes
Min 4: 0:30 Handstand Hold
Min 5: Rest
Score: Checkmark
Time Cap: 20:00
Kilograms: N/A
Scaling Options
Beginner
Min 1: 0:20-30 Tuck Hold
Min 2: 0:20-30 Dead Hang Hold
Min 3: 0:20-30 Support Hold on Rings / Paralettes, Toes down
Min 4: 0:20-30 Plate Overhead Hold
Min 5: Rest
Intermediate
As Written
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METCON (Calories)
ACCESSORY / EXTRA
Tabata Machine of your choice
8 x 0:20 on 0:10 off
Goal: Anaerobic conditioning