CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5-7:00)
“Full Body Hop” Race warm up
Split class into groups of 3-5
Set up lines of 4-6 plates, 4-6 KBs and med balls of various weights, 1 line per group.
Athletes will race through the obstacles with lateral plate hops, then the lateral plank walk with KB touches and finally grab a med ball of the appropriate weight and perform 5 squats before running back to the group and tagging the next partner. Continue on like this for up to 7 minutes. You can perform this as an amrap or a race through a specific number of rounds.
B. MOBILITY / ACTIVATION (2:00)
Wrist Mobility
C. SPECIFIC (12:00)
Wall Walks
Go over set up, Reaching up the foot, pressing into a strong overhead position and reaching the other foot.
Progressively adding steps to a full rep or a position athletes are comfortable with.
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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 / Jumping ring dips or Box dips
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Toes To Bar
5 Beat Swings
5 Swinging leg raises / knee raises
5 Toes to bar / Leg raises / Knee raises
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METCON (AMRAP – Rounds and Reps)
Amrap 24
200m Run
12 TTB
200m Run
8 Ring Dips
200m Run
4 Wall Walk
Score: Rounds & Reps
TC: 24 minutes
KG: N/A
Scaling Options
Beginner
200m Jog
10 Hanging Knee Raises
200m Jog
8 Box Dips
200m Jog
4 Inchworms
Intermediate L1
200m Run
12 Swinging Leg Raises
200m Run
8 Band assisted Strict Ring Dips
200m Run
4 Half Wall Walk
Intermediate L2
200m Run
8 TTB
200m Run
4-6 Ring Dips
200m Run
4 Wall Walk
ACCESSORY / EXTRA (Weight)
Weighted Sorrenson hold
3 x 60 seconds
*Bear hug a plate or medicine ball
**Can perform on GHD or bench
TODAY’S WEIGHTLIFTING
Box Jumps 3 x 5
Tall Clean 3×3@30%(Clean), 2×2@35%
Clean+FS+Split Jerk 3×2@75%, 2×2@80% (Fast Elbows)
Back Squat 4×5@80%
Push Press 3×3@85-90%
*Rest of the CrossFit programming is provided just for Oepn Gym use.