CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
Coach Says (Members grab a light plate)
While Members perform Jumping Jacks Call out reps of:
– Plank to Down Dog
– Plate or Unweighted Windmills
– Overhead Situps with plate (or unweighted with arm overhead)
– Plank Shoulder Taps
Etc
B. MOBILITY / ACTIVATION (2:00)
PNF Thoracic Extension against Wall
5 x 5 Sec press down + 5-7 sec Stretch down
C1. SPECIFIC (10:00)
Handstand Walk
– Pike Shoulder Taps
– Pike Hip Taps
– Pike Should Taps Against Wall
– Take 5 minutes to practice handstand walk or modification
C2. SPECIFIC (7:00)
Dumbbell Power Clean
– 5-7 High Hang Dumbbell Clean
– 5-7 Hang Dumbbell Clean (Focus on returning the dumbbells to hang)
– 5-7 Dumbbell Power Cleans
—-
Dumbbell Shoulder to Overhead
– 5-7 Push Press, Hold Dip 2-3 sec
– 5-7 Push Jerks
HANDSTAND WALK (Distance)
5 Sets
50′ Handstand Walk
Rest 1:00 Between Sets
RX+ 75’
Score: Total Distance
Time Cap: 10:00
Scaling Options
Beginner
50′ Bear Crawl /Overhead Carry
Intermediate L1
10-14 Shoulder Taps Against the Wall
Intermediate L2
25′ Handstand Walk
Fitness:
50′ Dual Overhead Kettlebell Carry
5-10 Push ups / On Knees
METCON (AMRAP – Reps)
6 x 1:30 Amrap, Rest 0:30
15 Dumbbell Power Cleans @ 50/35 lbs x 2
Max Rep Dumbbell Shoulder to Overhead @ 50/35 lbs x 2
Score: Total Reps
Time Cap: 12:00
Kilograms: 22.5/15, Beg: 11/7, Int: 15/9
Scaling Options
Beginner
15 Dumbbell Power Cleans @ 25/15 lbs x 2
Max Rep Dumbbell Shoulder to Overhead @ 25/15 lbs x 2
Intermediate
As written with 35/20 lbs x 2
ACCESSORY / EXTRA (Checkmark)
3 sets
10 Seated Plate Around the World
20 Bent Over Band Lat Pull down
Goal: Upper Back & Shoulder Accessory