CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
2 rounds of
100’ Side shuffles (25/25 x 4)
10 Hollow Ups
5-10 Scap pull ups
5 Samson Stretches (each side)
B. MOBILITY / ACTIVATION (3:00)
Band Good Mornings
20 reps
Band Seated rows
20 reps
C. SPECIFIC (4:00)
Chin ups
– 2-4 Chin ups, find appropriate bands to get at least 8 reps.
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Gorilla Rows
2-3 sets to find appropriate weight
C2. SPECIFIC (6:00)
Sumo Deadlift High pull, Empty Bar
5 Hang high pulls (from power position)
5 Low Hang Sumo Deadlift high pulls
5 Sumo Deadlift high pulls
—
V-ups
5 Hollow Ups
5 Knee Tucks
5 V-ups
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GYMNASTICS (Checkmark)
3 sets
8-12 Strict chin ups
20 Gorilla Rows
-Rest 2:00 b/w-
Score: Checkmark
TC: 12:00
KG: N/A
Scaling Options
Beginner & Intermediate
Band Assisted, minimum 8 reps.
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METCON (5 Rounds for reps)
EMOM 20
1: 30 sec Machine
2: 30 sec V-Ups
3: 30 sec Machine
4: 30 Sumo Deadlift High pulls @ 95/65 lbs
Score: Calories & Reps
TC: 20 minutes
KG: 43/30, Beg 20/15, Int 35/25
Scaling Options
Beginner
1: 30 sec Machine
2: 30 sec Hollow Ups / Tuck ups
3: 30 sec Machine
4: 30 Sumo Deadlift High pulls @ 45/35 lbs
Intermediate
1: 30 sec Machine
2: 30 sec Knee tucks
3: 30 sec Machine
4: 30 Sumo Deadlift High pulls @ 75/55 lbs
ACCESSORY / EXTRA (3 Rounds for reps)
3 x Max Reps Push ups
-Rest as needed-
Goal: Upper Body Antagonist Accessory