CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (4:00)
Easy 200 m Jog / 1:00 Machine
2 Rounds:
– :20 Hollow hold
– :20 Superman Hold
– :20 Beat Swings
B. MOBILITY / ACTIVATION (2:00)
– 6-8 Hip to Lat Stretch on Rig / Side
C. SPECIFIC (8:00)
Bar Muscle Up / Jumping Bar Muscle ups
1-2 Sets:
– 4-6 Beat Swing
– 4-6 Kip Swing
– 3-5 Jumping into Hip to Bar / Jumping Lat To Fly
– 1-3 Jumping Bar Muscle Up / Bar Muscle up
Jumping Lat to Fly
Jumping into Hip to Bar
C2. SPECIFIC (8:00)
Wall Walks
2-3 Reps of Each, thinking about and practicing efficiency:
– Wall Walk using as many steps as possible to complete rep
– Wall Walk using as few steps as possible to complete rep
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Ring Dips
5 Pause jumping ring dips (pause in the bottom of the dip)
5 Pause jumping ring dips (pause at support position)
5 Ring dips / Box Dips
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Toes To Bar
5 Swinging leg raises / knee raises
5 Toes to bar / Leg raises / Knee raises
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BAR MUSCLE UPS (AMRAP – Reps)
EMOM 8
1-3 Bar Muscle ups
Score: Total Reps
Time Cap: 8:00
Kilograms: N/A
Scaling Options
Beginner
1-3 Strict Assisted Pull ups OR Jumping Bar Muscle ups
Intermediate
1-3 Jumping Bar Muscle ups
Fitness
2-6 Pull ups / Band Assisted Strict Pull ups
METCON (AMRAP – Rounds and Reps)
AMRAP 16
400m Run
12 Toes to Bar
8 Ring Dips
2 Wall Walks
Score: Rounds & Reps
Time Cap: 16:00
Kilograms: N/A
Scaling Options
Beginner
200m Jog
10 Hanging Knee Raises
8 Box Dips
4 Inchworm (Push up Optional)
Intermediate L1
400m Run
12 Swinging Leg Raises
8 Jumping Ring Dips
2 Half Wall Walks
Intermediate L2
400m Run
4-6 Toes to Bar
2-4 Ring Dips
1 Wall Walk
ACCESSORY / EXTRA (Checkmark)
3 Sets
15 Bent Over Lat Pull Down
20 Band Pull Aparts
Goal: Upper Body Accessory