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
– Hollow Rocks
– Forward Lunges
B. MOBILITY/ACTIVATION (4:00)
2 sets
10 Seated Band Pull Downs
10 Band Bicep Curls
C1. SPECIFIC (3:00)
Set-up For Part A
C2. SPECIFIC (5:00)
Running (25/25′)
– 50′ A Skip
– 50′ Side Shuffle
– 50′ Butt Kicks
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Bike
2 Sets
– 0:20 Easy
– 0:20 Moderate
– 0:20 Hard
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Push Ups
– 5 Scap Push-Ups
– 5 Push-Ups, On Knees
– 5 Hand-Release Push-Ups
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STRICT PULL UPS (Checkmark)
4 x 8
Rest 1:30-2:00 Between Sets
Score: Checkmark
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
4 x 6-8 Seated Ring Pull ups
Intermediate
4 x 6-8 Band Assisted Strict Pull ups
METCON (5 Rounds for reps)
5 x AMRAP 3
400m Run / 1000m Bike
Hand Release Push ups in the remaining time
Rest 1:00 Between Amraps
Score: Total Push Up Reps
Time Cap: 20:00
Kilograms: N/A
Scaling Options
Beginner
2:00 Run / Bike
Max Rep Push ups, Hand Elevated
Intermediate
400m Run / 1000m Bike
Max Rep Band Assisted Push ups
ACCESSORY / EXTRA (Checkmark)
3 sets
6/6 Bird dog
12/12 Palloff press
Rest as needed between sets
Goal: Core Accessory