CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
Tabata (8 x 0:20 on/0:10 off) Alternating between:
– Plank Shoulder Taps
– Plank to downward dog
– Band Shoulder Press
– Band Good Mornings
B. MOBILITY / ACTIVATION (2:00)
PNF Thoracic Extension
5 Reps, Press down 5 seconds, stretch down 5-7 seconds
C. SPECIFIC (8:00)
Shoulder Press
– 5 Shouldeer Press
– 5 ¼ Shoulder Press
(stop and hold bar at quarter position)
– 5 x 1 & ¼ Shoudler press
(pause 2 seconds at ¼ position
– Ramp up to Working Weight
—
Medicine Ball Chest pass
– Find workout weight and practice with 1-2 x 5 reps
C2. SPECIFIC (6:00)
Dumbbell Deadlifts
– 4/4 Suitcase Deadlifts
– 6 Dumbbell Deadlifts @ workout Weight
—
Toes to Rings
– 3-5 Swing on Rings
– 3-5 Hanging Knee Raises on Rings
– 3-5 Swinging Leg Raises
– 3-5 Toes to Rings
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WEIGHTLIFTING (6 Rounds for weight)
1 & 1/4 Shoulder Press
6 x 2 Reps @ 60-65%
– After each set perform 10 Light Medicine Ball Chest Pass Against wall
Rest 1:00 Between sets
Score: Weight on Shoulder Press
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
2 Shoulder Press
4-6 Medicine Ball Chest Pass, Light
Intermediate
As Written
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METCON (AMRAP – Rounds and Reps)
AMRAP 12
3-6-9-12….
Dumbbell Deadlifts @ 50/35 lbs x 2
Toes to Rings
Score: Rounds + Reps
Time Cap: 12:00
Kilograms: 22.5/15, Beg:11/7, Int: 15/9
Scaling Options
Beginner
3-6-9-12….
Dumbbell Deadlifts @ 25/15 lbs x 2
Hanging knee Raises
Intermediate
3-6-9-12….
Dumbbell Deadlifts @ 35/20 lbs x 2
Swinging Leg Raises on Rings
ACCESSORY / EXTRA (Checkmark)
Glute Bridge March
3 x 1:00, Rest 0:30
Goal: Post Chain Accessory