CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
EMOM 6
1- :45 Shuttle runs or Machine
2- :45 Lunges steps + Rotation
3- :45 Shuttle runs or Machine
4- :45 Inchworm Push ups
5- :45 Shuttle runs or Machine
6- :45 Plank Shoulder Taps
B. MOBILITY / ACTIVATION (4:00)
2 Sets
– 6 Band Dip Push Downs
hold extension on 6th rep for 10 seconds:
– 6 Band Chest Press + Protraction
C. SPECIFIC (8:00)
Dumbbell Bench Press
– Demonstrate and coach athletes through the points of performance for the dumbbell bench press
– Ramp up to workout weight in sets of 3.
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Strict Ring Dips
– :15-20 Sec support hold on rings
– 5 Jumping Ring Dips
– 2-5 Strict Ring Dips / Box Dips / Band assisted
C2. SPECIFIC (10:00)
Dumbbell Man Makers
4 Push ups, hands on DBs
4 DB Rows (alternating)
4 Hang Squat Clean Thruster
1 Man Maker
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Carry
Demonstrate and progress members through the carrying options you have.
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ACCESSORY / EXTRA (Checkmark)
Band Face Pulls
3 x 20
Goal: Upper Body Accessory
WEIGHTLIFTING (6 Rounds for weight)
6 Sets
6 Dumbbell Bench Press, Heavy
6 Strict Ring Dips
Rest 1:00-1:30 Between Sets
Score: Weight
TC: 14:00
Scaling Options
Beginner
6 Dumbbell Bench Press, Moderate
6 Bench Dips
Intermediate
6 Dumbbell Bench Press, Heavy
6 Strict Band Assisted Ring Dips
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METCON (AMRAP – Rounds and Reps)
Amrap 15 minutes
50 Double Unders
4 Dumbbell Man Makers @ 2 x 35/20 lbs
200′ Carry*
Score: Rounds & Reps
Time Cap: 15 minutes
KG: 15/9, Beg: 7/5 Int: 11/6
Scaling Options
Beginner
50-100 Single Unders
4 Dumbbell Man Makers @ 2 x 15/10 lbs
200′ Farmer’s Carry*
Intermediate
30-50 Double Unders
4 Dumbbell Man Makers @ 2 x 25/15 lbs
200′ Farmer’s Carry*