CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
AMRAP 5 minutes
50’ Jog
25’ A Skip
25’ B Skip
25’ Inchworm Walk
B. MOBILITY / ACTIVATION (5:00)
Amrap 5
10 Hollow Rock to Straddle Stretch
10 Hollow Rock to Toe Touch
10 Scorpion Stretch
10 Lying Leg Raises
C1. SPECIFIC (5:00)
Devil’s press
– 4 Burpees
– 2/2 Burpee Deadlifts
– 2/2 Dumbbell Snatch
– 2/2 Single Arm Devil’s Press
—
Shuttle Run
– 50’ (25/25)
C2. SPECIFIC (5:00)
Strict Pull up
– 2- 5 Seated Ring Pull ups
– 1-3 Strict Pull ups
– Find workout weight
—
Dumbbell Bent Over Row
– 2 x 3/3, Find Workout weight
METCON (Time)
For Time
40-30-20-10
Single Arm Devil’s Press @ 50/35 lbs
10 Shuttle Runs after each set
Score: Time
Time Cap: 16:00
Kilograms: 22.5/15, Beg: 11/7.5 Int: 15/9
Scaling Options:
Beginner
Single Arm Devil’s Press @ 25/15 lbs
6 Shuttle Runs after each set
Intermediate
Single Arm Devil’s Press @ 35/20 lbs
10 Shuttle Runs after each set
STRENGTH (Weight)
3-5 Sets
2-4 Weighted Strict Pull up
8/8 Dumbbell Bent over Rows
Rest 1:00-1:30 Between sets
Score: Weight on pull ups
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
2-4 Seated Ring Pull ups
8/8 Dumbbell Bent Over Rows
Intermediate
2-4 Strict Pull ups, Assisted as needed)
8/8 Dumbbell Bent Over Rows
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ACCESSORY / EXTRA (Checkmark)
Shoulder Airplane
3 x 5/side
Goal: Shoulder Accessory