CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (5:00)
Partner warm up:
2 Rounds:
10 Each Partner, Lateral Burpee Over Partner, Leap Frog Style!
:20-:30 Each Partner, Dead Hang
B. MOBILITY / ACTIVATION (1:00)
– 1:00 per side, PNF Pec Stretch against the rig
You can do this stretch one arm at a time or both arms.
PNF = Press into the rig or wall for 5s, stretch 5-7s
C. SPECIFIC (7:00)
Bench Press (or Glute Bridge Floor Press)
With an Empty Bar, focusing on speed out of the bottom of the rep:
– 5-8 Bench Press, with :03 Pause in the Bottom
– 5-8 Bench Press, with :03 Pause at top.
– 5-8 Bench Press
—
Ramp Up:
– 3 @ 30%
– 3 @ 40-50%
– 3 @ 60%
– 3 @ 70%
C2. SPECIFIC (3:00)
Body Rows:
– 3-5 Body Rows, pausing at the top for :02-:03
– 3-5 Tempo Body Rows
– 3-5 Body Rows
()
Bench Press
4 Sets of
3 Bench Press @ RPE 7-8/10 Across
5-10 Medicine Ball Chest Passes
Score: Weight
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
4 x 3 @ Technical Load
3-6 Medicine Ball Chest Pass, Light
Intermediate
As written
()
()
METCON (5 Rounds for reps)
5 Sets
1:00 Max Rep Burpees
1:00 Max Rep Body Rows
1:00 Rest
Score: For Total Reps
Time Cap: 15:00
Kilograms: N/A
Scaling Options
Beginner & Intermediate
As Written, Use Rings if needed
ACCESSORY / EXTRA (Checkmark)
3-5 sets
10 Alternating Plank Bird Dogs
10/10 Single Leg Glute Bridge
Goal: Post Chain Accessory