CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
EMOM 6
Odd: 0:40 on Fan Bike / Machine
Even: 4-6 Burpees + 10 Plank shoulder taps:
B. MOBILITY/ACTIVATION (2:00)
Side Bend Band Lat Pull In
10/10
C1. SPECIFIC (5:00)
Strict Pull ups
– 5 Scap Pull up + Hold Retraction 3 seconds
– 3 x 1 Pull up Hold, 5-10 seconds
– 1-3 Sets Strict Pull ups / Assisted
C2. SPECIFIC (6:00)
Push ups
2 Sets (on Knees or hands elevated as needed)
– 3 Regular Push ups
– 3 Wide grip push ups
– 3 diamond push ups
—
Practice Round
1-2 sets
– 0:20 Bike / Machine
– 2-4 Push ups
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STRICT PULL UPS (AMRAP – Reps)
Get to 30 Reps in as little sets as possible
RX+ 50 reps
Score: Number of sets
Time Cap: 8:00
Kilograms: N/A
Scaling Options
Beginner
5 x 3 Band Assisted Strict Pull ups or Seated Ring Pul ups
Intermediate L1
Get to 30 Strict Band Assisted pull ups in sets of 4-6
Intermediate L2
Get to 15 Strict Pull ups
Fitness
6-10 Rounds
3 Strict Pull ups / Seated Ring Pull ups
6/5 Calories Fan Bike
METCON (Time)
For Time:
21-18-15-12-9-6-3
Calorie Fan Bike
Push Ups
RX+ Ring Push ups
Score: Time
Time cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
18-15-12-9-6-3
Calorie Fan Bike
12-10-8-6-4-2
Hand Elevated Push Ups
Intermediate L1
21-18-15-12-9-6-3
Calorie Fan Bike
Push Ups on Knees
Intermediate L2
21-18-15-12-9-6-3
Calorie Fan Bike
3-5 Push ups after Each Set
ACCESSORY / EXTRA (Checkmark)
3 sets
10 Ring Face Pulls
20 Band Pull aparts
OR
1 Rep Max Back Squat
Catch up on 1 Rep Max from Monday
Goal: Upper Back Accessory