CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
2 rounds
6 Shuttle runs (6 x 25 out 25 back)
25′ Samsons stretch lunges
25′ Inchworm walks
B. MOBILITY / ACTIVATION (1:00)
PVC or Band pass throughs
10-15 reps
C1. SPECIFIC (7:00)
Push Press Drills
5 Dip & Holds
5 Dip & Drive
5 Tempo push Press (tempo the dip)
Ramp up Push Press
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Broad Jumps
3 Broad Jumps, unweighted
2 x 3 Broad jump with Med Ball
C2. SPECIFIC
Grab DBs, workout weight & Bands if needed
Deadlift
5 Stiff leg deadlift with one or two DBs
5 DB Deadlifts with 2 DBs
—
DB Floor Press
5 Glute Bridge floor press with single DB, holding extremities
5 Glute bridge DB Floor press with 2 DBs
—
Pull ups/Ring Rows
5 Scap pull ups
3 Pull ups or Ring rows with pause at the top for 1-2 seconds
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WEIGHTLIFTING (5 Rounds for weight)
E2MOM x 5
6 Med Ball weighted broad jumps
3 Push Press @ RPE 7.5-8/10
Rest 2 minutes
Score: Weight on Push Press
TC: 10 minutes
KG: N/A
Scaling Options
Beginner
3 Push press @ Technical load
Intermediate
As written
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METCON (Time)
3 rounds
5 Strict Pull ups
10 DB Floor Press, glute bridge
15 DB Deadlifts
200m Farmer’s Carry
@ 50/35 lbs x 2
Score: Time
TC: 15 minutes
KG: 22.5/15 (12/7.5, 15/10)
Scaling Options
Beginner
5 Ring Rows
7 DB Floor Press
10 DB Deadlifts
100m Farmer’s Carry
@ 25/15 lbs x 2
Intermediate
5 Band Assisted Strict Pull ups
10 DB Floor Press
15 DB Deadlifts
200m Farmer’s Carry
@ 35/20 lbs x 2
ACCESSORY / EXTRA (3 Rounds for reps)
Plate front raise + Turn
3 sets of max reps in 1 minute, rest 1 minute
Goal: Upper body accessory