CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL
2 Sets
– 25’ Inchworm Walk (Push up Opt)
– 25’ Froward Bear Crawl
– 25’ Samson Stretch Walking Lunges
– 25’ Backward Bear Crawl
B. MOBILITY / ACTIVATION
– 10-20 Hollow Rock to Toe Touch
– 10 Banded Good Mornings
– 10 Banded Squat Pull Through:
C1. SPECIFIC
Floating Clean Pull
– 5 Floating Clean First Pull
– 2 x 3-5 Floating Clean Pull to hold not touching ground)
– 2 x 3 Floating Clean Pull
– Ramp up to workout weight in 3-4 sets
C2. SPECIFIC
Dumbbell Bench Press
– 10 Single Dumbell Bench Press, Holding both ends
– 5/5 Single Arm Dumbbell Bench Press
– 5 Dual Dumbbell Bench Press @ Workout Weight
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Dual Dumbell Hang Clean
– 5/5 Single Arm Dumbbell Clean
– 2 x 5 Dual Dumbbell HAng Cleans
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Plank Row
– 5/5 Single Arm Plank Row
– 6 Alternating DB Plank Row
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Clean Pull
4 x 4 Floating Clean Pull @ 75-80%
Rest 1:00-1:30 Between Sets
Score: Weight
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
As Written, Light / Technical Weight
Intermediate
As written
METCON (Time)
5 Rounds
10 Dumbbell Bench Press
10 Dumbbell Hang Power Cleans
10 Dumbbell Plank Rows
@ 50/35lbs x 2
Score: Time
Time Cap: 15:00
Kilograms:
RX:22.5/15
Beg: N/A
Int: 15/9
Scaling Options
Beginner
6 Dumbbell Bench Press
6 Dumbbell Hang Power cleans
6 Dumbell Bent Over Rows
Intermediate
10 Dumbbell Bench Press
10 Dumbbell Hang Cleans
10 Dumbbell Plank Rows
@ 35/20 lbs
ACCESSORY / EXTRA (Checkmark)
Band Tricep Extensions
3 x 20
Goal: Tricep Accessory