CROSSFIT BRACKNELL – CrossFit
Warm up (No Measure)
A. GENERAL (6:00)
Team warm up, You go I go
4 sets of
45 seconds Machine / 45 sec Beat swings
While one athlete is on the machine, the other athlete is focused on beat swings. Teams perform 4 sets total, 2 per partner.
B. MOBILITY / ACTIVATION (5:00)
Elevated Arch to Hollow drill
3 x 5 Reps
C1 . SPECIFIC (12:00)
Bar muscle up & Chest to Bar pull up progression: Focus on engaging a glide swing + Tight body
2-3 sets of 5-7 reps of each drill
– Kip Swing
– Jumping in to Kip swing
—– Next drill is specific to athlete levels
Jumping into hip to bar
or
Jumping into C2B
or
Seated ring pull up set-up
Take 2-4 minutes to practice bar muscle ups, C2B pull ups or ring pull ups
C2. SPECIFIC (1-2:00)
Machine – Ramp up
20 seconds easy
20 seconds medium
20 seconds hard
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GYMNASTICS (Time)
Bar Muscle ups
30 Bar Muscle ups for time
or
30 Kipping C2B Pull ups for time
Score: Time
TC: 10 minutes
KG: N/A
Scaling Options
Beginner
30 Seated ring pull ups
Intermediate
30 Pull ups for time
METCON (6 Rounds for time)
6 Sets of
15 Cal Row / Cal Bike / 12 Cal Ski / 200m Run
Rest 1:1
RX+ 18 Cals
Score: Each set for time
TC: 12 minutes
KG: N/A
Scaling Options
Beginner
1:00 On, 1:00 Off
Intermediate
Adjust calorie to keep work at or below 60 seconds
ACCESSORY / EXTRA (Checkmark)
5 sets
10/10 Pallof Press
10 Alternating Plank bird dogs
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Olympic Weightlifting
Good Mornings 5 x 6
Landmine Twists 3 x 8
Hang Full Clean 3×2@70%, 3×1@75%
Pause in Catch Split Jerk 3×2
Defcicit Snatch Deadlift to just above Knee 1×3@110%, 2×3@115%
Dumbbell Bulgarian Split Squats 3×10(5 each leg) – 10 or 20kg DB Each hand.